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Swim Workout: Practice Set Generator for All Levels

Create your own swim workout, generate a random workout, or select from a list of existing workouts.
As a former swimmer (aka swammer), I enjoy the flexibility of writing my own cardio practices yet sometimes miss swim coaches writing training plans for me. I built this doc with the goal to have a fun and creative swim training experience, that can also be high-intensity and get my heart rate up! I hope it can help you too, even if you are a beginner swimmer! 🙂
This doc aims to easily build swim workouts based on what equipment you have on hand, how long you want to swim for & creates intervals based on your average 50 pace.

Shoutout to the 🧘 that inspired this swim workout doc! And big thanks for
@Noah Silverstein
@Shitong Shou
@Helena Jaramillo
for all your help 🙏

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How does this doc work?

First, let’s define some terms!

Workout sets are composed of workout segments which allows for each individual part (or segment) of a set to be customizable.
Each segment contains:
Equipment required (e.g., kickboard, paddles, pull buyo, or anything else you use for your open water or pool workouts)
Segment type (e.g., stroke, kick, swim)

A workout is composed of workout sets (e.g., warm up, main set, cool down)

How are these swim workouts generated?

Intervals are calculated based on the user inputted 50 base pace and and adjustment table based on the segment type (e.g., a 50 kick is slower than 50 swim)
When a user selects the equipment, set type, & practice focus the workout set table filters to only include sets that meet that criteria.
The workouts are not style-specific (freestyle, breaststroke, backstroke, etc.). and they should work for different fitness levels, even if you are an advanced swimmer or a triathlete practicing for the next Olympic triathlon championship. Try your favorite styles and change it up when it makes sense.
Once the table is filtered and the user clicks Generate a workout based on the user inputted yardage goal, the table ranks each workout set based on how close that particular set is to a goal percentage of the total workout. The highest ranking set is added to the workout.
For example, warm up has a target of 25% of the total warmup. If the user selected 1000 yards total workout yardage goal, the warm up closest to 250 yards would rank first and be selected to add to the warmup.

Swim workouts FAQs

Here are the answers to the most popular swim workouts questions.

How long do you need to swim to get a good workout?

If you are just starting, try to swim for 15 to 20 minutes every other day. You can slowly increase that time to 30 minutes, five times a week as you progress.

What are some good swim workouts?

One of the basic swim practice sets comes from the USA triathlon team. It starts with 2 warm-up 100m laps with 10-20 second rest between them and 1-minute rest in the end to stretch and relax. Next, you need to swim 6 50m laps with 20-30 second rest between each lap and 1-minute rest in the end to stretch and relax.
Then, you should do 10 100m higher effort laps with 10 to 30 second rets and 1-minute rest at the end. Finally, you should do 1 100m kicking lap and 1 100m easy lap.

What are some other benefits of swimming?

Swimming has many benefits other than getting or staying fit. Swim workouts can improve flexibility, coordination, balance, and posture. Regular swimming can also reduce stress as it is one of the most relaxing forms of exercise.

How many calories does swimming burn?

Swimming is one of the best ways to burn calories. However, the number of calories you end up burning from swimming depends on many different factors, such as your weight and how intensely you swim. For example, a 155-pound woman can burn about 223 calories when swimming recreationally, but the same person can burn about 372 calories when swimming vigorously.

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