Swim session generator

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Pick a focus and a distance. Get a real session from real training weeks.

FocusSets how hard it gets
4,000 m
Strength

Session

4,000 mdistance
84 minapprox. time
3blocks
1 · Warm-up1,250 m · 31%
  1. 1/84 × 200 many stroke (fins optional)Rest 15 s
  2. 2/89 × 50 mdrill + finsRest 15 s
2 · Main set2,550 m · 64%
  1. 7/88 × 25 mfins + paddles 15m max + 10 easyRest 45 s
  1. 1/85 × 50 mscullRest 10 s
  2. 2/86 × 150 mfree DPSRest 15 s
  3. 2/812 × 100 mfree pull + paddlesRest 15 s
3 · Cool-down200 m · 5%
  1. 1/8200 mcool-downRest 15 s
How to read this session
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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Go further

One session is a start.

Plan8

Week plan

Pick a focus and how often you swim. Follow it week by week.

Build my planPaceCSS

Pace & zones

A 400 m and 200 m test gives you your Critical Swim Speed and zones.

Calculate my paceGuides7

Guides

Swim training explained clearly, from reading a set to weekly plans.

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