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Swim Workout: Practice Set Generator for All Levels
Swim Workout: Practice Set Generator for All Levels
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Build my swim workout
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Build my swim workout

Browse a list of swim sets to create your own custom workout

1.
Set my workout criteria
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2. Add sets below to build your custom workout

Set type
Total time
Total Distance (yards)
Summary
Add to my workout!
Warm up
9
0
0

Add to my workout!
6 mins 10 secs
300
6 x 50 Kick/Swim, Drill/Swim @ 1 min 10 secs
Add to my workout!
6 mins 30 secs
300
3 x 100 Drill/Swim by 50 @ 2 mins 30 secs
Add to my workout!
6 mins
300
1 x 300 @ 6 mins
Add to my workout!
13 mins 50 secs
600
1 x 300 Swim @ 6 mins
1 x 200 Kick @ 5 mins 20 secs
1 x 100 IM Drill @ 2 mins 30 secs
Add to my workout!
14 mins 40 secs
600
1 x 200 Swim @ 4 mins 40 secs
1 x 100 Kick @ 2 mins 40 secs
1 x 200 Drill @ 5 mins
1 x 100 Scull @ 2 mins 20 secs
Add to my workout!
17 mins 20 secs
700
1 x 300 Swim @ 7 mins
1 x 100 Kick @ 2 mins 40 secs
1 x 200 Drill @ 5 mins
1 x 100 Kick @ 2 mins 40 secs
Add to my workout!
20 mins 40 secs
900
1 x 400 Swim @ 8 mins
1 x 200 Drill @ 5 mins
1 x 200 Kick @ 5 mins 20 secs
1 x 100 Scull @ 2 mins 20 secs
Add to my workout!
36 mins 20 secs
1700
6 x 200 Swim, Kick, Pull, Swim, Kick, Drill @ 4 mins 40 secs
1 x 500 Swim @ 11 mins 40 secs
Add to my workout!
Kick set
3
6 mins 10 secs
300
12 x 25 Build up, build down, smooth, fast @ 40 secs
Add to my workout!
6 mins 10 secs
300
12 x 25 descend 1-4 @ 40 secs
Add to my workout!
11 mins 40 secs
500
2 x 200 Kick @ 5 mins 20 secs
2 x 50 Kick @ 1 min 20 secs
Add to my workout!
Pull set
1
6 mins
300
4 x 75 Pull @ 1 min 30 secs
Add to my workout!
Breathwork
3
3 mins 30 secs
150
1 x 50 6 breaths @ 1 min 10 secs
1 x 25 3 breaths @ 35 secs
1 x 50 5 breaths @ 1 min 10 secs
1 x 25 2 breaths @ 35 secs
Add to my workout!
9 mins
450
6 x 75 3 breath, 2 breath, 1 breath per 25 @ 1 min 30 secs
Add to my workout!
12 mins
600
12 x 50 4,3,2,1,1,2,3,4,4,3,2,1 breaths @ 1 min
Add to my workout!
Main set
11
4 mins 5 secs
200
8 x 25 IM order @ 35 secs
Add to my workout!
5 mins
200
1 x 50 Finger tip drag drill @ 1 min 15 secs
1 x 50 Catch up drill @ 1 min 15 secs
1 x 50 6 side kick, switch @ 1 min 15 secs
1 x 50 6 side kick, 3 strokes, 6 side kick @ 1 min 15 secs
Add to my workout!
8 mins 10 secs
400
8 x 50 IM switching (fly/fly, fly/back, back/back, back/breast, breast/breast, breast/free, free/free, free/fly) @ 1 min 10 secs
Add to my workout!
10 mins 10 secs
500
4 x 100 descend 1-4 @ 2 mins
1 x 50 easy @ 1 min 10 secs
1 x 50 strong @ 1 min
Add to my workout!
13 mins 30 secs
650
1 x 50 choice drill @ 1 min 15 secs
1 x 50 @ 1 min
1 x 50 choice drill @ 1 min 15 secs
1 x 50 @ 1 min
2 x 100 descend 1-2 @ 2 mins
1 x 25 choice drill @ 30 secs
1 x 25 build @ 30 secs
4 x 50 choice drill @ 1 min
Add to my workout!
14 mins
700
1 x 100 @ 2 mins
1 x 150 @ 3 mins
1 x 200 @ 4 mins
1 x 150 @ 3 mins
1 x 100 @ 2 mins
Add to my workout!
20 mins 20 secs
1000
10 x 100 IM , desc 1-3, last one fast @ 2 mins 20 secs
Add to my workout!
24 mins
1200
6 x 200 descend 1-3, 4-6 @ 4 mins
Add to my workout!
24 mins
1200
12 x 100 3x rotator 100s (free/no free/kick/free, no free/kick/free/free, kick/free/free/no free, free/free/no free/kick) @ 2 mins
Add to my workout!
24 mins 40 secs
1200
3 x 100 IM @ 2 mins 20 secs
3 x 100 Free @ 2 mins
3 x 100 IM @ 2 mins 20 secs
3 x 100 Free @ 2 mins
Add to my workout!
28 mins 35 secs
1225
1 x 25 @ 35 secs
1 x 50 @ 1 min 10 secs
1 x 75 @ 1 min 45 secs
1 x 100 @ 2 mins 20 secs
1 x 125 @ 2 mins 55 secs
1 x 100 @ 2 mins 20 secs
1 x 75 @ 1 min 45 secs
1 x 50 @ 1 min 10 secs
1 x 25 @ 35 secs
1 x 50 @ 1 min 10 secs
1 x 75 @ 1 min 45 secs
1 x 100 @ 2 mins 20 secs
1 x 125 @ 2 mins 55 secs
1 x 100 @ 2 mins 20 secs
1 x 75 @ 1 min 45 secs
1 x 50 @ 1 min 10 secs
1 x 25 @ 35 secs
Add to my workout!
Cool down
3
1 min 5 secs
50
2 x 25 @ 35 secs
Add to my workout!
4 mins 40 secs
200
1 x 200 Easy @ 4 mins 40 secs
Add to my workout!
7 mins
300
1 x 300 Easy @ 7 mins
Add to my workout!
Race pace
3
30 secs
25
25 x 1 fast! @ 2 secs
Add to my workout!
1 min 10 secs
50
2 x 25 fast! @ 40 secs
Add to my workout!
4 mins 40 secs
200
2 x 100 Fast @ 2 mins 40 secs
Add to my workout!
​
1
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3. View my custom built swim workout

Equipment required:
[  ]
⁠
⁠

Total yardage:
0
⁠
⁠

Total time:
0
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⁠
Clear existing workout
⁠
⁠
Set type
Total distance
Time (duration)
Equipment required
Summary
Remove from my workout
There are no rows in this table
0
Sum
0
Sum
⁠

1. Set my workout criteria
2. Add sets below to build your custom workout
3. View my custom built swim workout
Equipment required:
Total yardage: 0
Total time: 0
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