Swim Workouts
Structured sets ready to take to the pool. Pick your level, pick your time, get in the water.
1500m Swim Workout for Beginners
A complete 1500m beginner swim workout that builds endurance without overwhelming you. Designed for swimmers who can complete 100m without stopping.
IntermediateThe 2km Swim Workout for Intermediate Swimmers
A complete 2km swim workout for intermediate swimmers — structured, effective, and finishable in about 45 minutes.
Quick30-Minute Swim Workout for Busy Adults
Only 30 minutes? You can still get a great swim workout. Here are two complete 30-minute sessions — one for aerobic fitness, one for technique.
Advanced4000m Endurance Swim Workout for Distance Swimmers
A complete 4,000m endurance workout for experienced swimmers building aerobic base and distance capacity.
Quick45-Minute Swim Workout: Main Sets That Actually Work
45 minutes is enough time for a real swim workout. Here are three complete 45-minute sessions for different training goals.
Training Plan8-Week Swim Improvement Plan: From 2:00/100m to 1:45
A structured 8-week training plan to lower your pace per 100m. Designed for intermediate swimmers training 3 times per week.
WorkoutHow to Break 1:30 per 100m: A Training Approach
Breaking 1:30 per 100m is a meaningful goal for intermediate swimmers. Here's what it takes — and the training approach that gets you there.
RecoveryRecovery Swim Workouts: When to Go Easy and Why
Recovery swims are just as important as hard training days. Here's what they should look like, when to use them, and why most swimmers skip them wrong.
SpeedSpeed Interval Training for Swimmers: A Simple Framework
Interval training is the most effective way to improve swim speed. Here's a simple, practical framework for structuring your interval sets.
WorkoutHow to Structure Your Swim Training Week
A practical guide to planning a swim training week — how many sessions, what types, and in what order — for swimmers at different levels.