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.
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.
Set a baseline and preferences
Choose a continuous-swim pace estimate or enter your 400 and 200 test times in the selected distance unit. Then choose a training goal, main stroke and any strokes to exclude. Select up to two pieces of available equipment, or leave equipment empty. Set the pool length and the time available for the session before generating.
Example: a 45-minute pool session
For a 25 metre pool, 400 metres in 6:30 and 200 metres in 3:00 give a baseline of 1:45 per 100 metres: the 210 second difference divided by two. Choose 45 minutes and your preferences, then generate. Review the actual sets and total shown rather than assuming the duration means 45 minutes of continuous swimming.
Review and take the plan with you
Check each set’s distance, target pace, recovery and equipment before copying the plan text. Distances are aligned to pool lengths, and the template has a minimum total of 600 selected distance units, so a short requested duration may not match the final estimate. If you change preferences, generate again to update the plan. Templates provide a starting point; adjust sets and recovery to what you can complete with controlled technique.