Swim workout generator

Generate a swim workout using your goal, stroke, equipment and pace. Review warm-up, main set and cool-down distances, then copy your plan.

Pace profile

Distance unit

Pace estimate

400 time (m)

400 time · Minutes

400 time · Seconds

200 time (m)

200 time · Minutes

200 time · Seconds

Enter all distances and test times in the selected unit. CSS = (400 time − 200 time) ÷ 2.

Baseline pace 1:45/ 100m

Training preferences

Training goal

Main stroke

Excluded strokes

Technique focus

Pool and session

Available equipment

Choose up to two. Leave empty for no equipment.

Pool length (m)

Session duration (min)

No account or upload needed. Your inputs stay in this browser.

Your workout

Set your pace and preferences, then generate a session.

How it works

Your continuous-swim pace or CSS test sets the baseline. Distance is rounded to pool lengths and divided between warm-up, technique, main sets and cool-down. Sessions over 60 minutes may include pre- and post-sets. Templates are selected locally in your browser.