SwimSwimSwim · Swim Session Generator

Strength

session name

Quiet Water

4,000 m

distance

84 min

approx. time

the swim set

1 · warm-up1,250 m · 31%

1/84 × 200 many stroke (fins optional)· rest 15 sec

2/89 × 50 mdrill + fins rest 15 sec

2 · main set2,550 m · 64%

7/88 × 25 m+ fins + paddles rest 45 sec 15m max + 10 easy

1/85 × 50 mscull rest 10 sec

2/86 × 150 mfree DPS rest 15 sec

2/812 × 100 mfree pull+ paddles rest 15 sec

3 · cool-down200 m · 5%

1/8200 mcool-down· rest 15 sec

how to read this

intensity · scale 1–81/8 · very easy — recovery2/8 · easy — could talk, all-day pace7/8 · near-sprint — hurts, still controlled

what the words mean

free — front crawl / freestylepull — arms only, pull buoy between the legsdrill — technique drill, not full swimmingDPS — distance per stroke: fewest strokes per lengthscull — small figure-eight hand movements, no arm pullpaddles — hand paddles, more load on the catchfins — fix body position, faster kickmax — everything you haveeasy — relaxed, loose swimmingrest 20 sec — stand at the wall for 20 seconds, then push off again

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Quiet Water