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Build my swim workout

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

2. Add sets below to build your custom workout
Search
Set type
Total time
Total Distance (yards)
Summary
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Warm up
9
0
0

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6 mins 10 secs
300
6 x 50 Kick/Swim, Drill/Swim @ 1 min 10 secs
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6 mins 30 secs
300
3 x 100 Drill/Swim by 50 @ 2 mins 30 secs
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6 mins
300
1 x 300 @ 6 mins
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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
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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
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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
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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
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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
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Kick set
3
6 mins 10 secs
300
12 x 25 Build up, build down, smooth, fast @ 40 secs
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6 mins 10 secs
300
12 x 25 descend 1-4 @ 40 secs
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11 mins 40 secs
500
2 x 200 Kick @ 5 mins 20 secs
2 x 50 Kick @ 1 min 20 secs
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Pull set
1
6 mins
300
4 x 75 Pull @ 1 min 30 secs
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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
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9 mins
450
6 x 75 3 breath, 2 breath, 1 breath per 25 @ 1 min 30 secs
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12 mins
600
12 x 50 4,3,2,1,1,2,3,4,4,3,2,1 breaths @ 1 min
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Main set
11
4 mins 5 secs
200
8 x 25 IM order @ 35 secs
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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
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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
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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
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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
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20 mins 20 secs
1000
10 x 100 IM , desc 1-3, last one fast @ 2 mins 20 secs
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24 mins
1200
6 x 200 descend 1-3, 4-6 @ 4 mins
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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
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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
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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
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Cool down
3
1 min 5 secs
50
2 x 25 @ 35 secs
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4 mins 40 secs
200
1 x 200 Easy @ 4 mins 40 secs
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7 mins
300
1 x 300 Easy @ 7 mins
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Race pace
3
30 secs
25
25 x 1 fast! @ 2 secs
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1 min 10 secs
50
2 x 25 fast! @ 40 secs
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4 mins 40 secs
200
2 x 100 Fast @ 2 mins 40 secs
Add to my workout!


3. View my custom built swim workout
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Total time:
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Equipment required
Summary
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