Build your 8-week plan Pick your distance per session and how often you swim — every plan below is rebuilt around it. Save one, choose a start date, and swim it week by week in a calendar.
my setup pool length · distance · css pace adjust
every plan is free to look through · saving, applying and the 8-week calendar are premium · start your 7 free days →
step 1 · shape the plan
distance per session · 3,000 m
swim days: Mon · Wed · Fri · change my swim days
step 2 · pick a focus
Endurance Endurance base Long, steady swimming to build the engine. Easiest place to start if you are coming back to the pool.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Distance strong Bigger aerobic weeks with a threshold set every week, for open water and long pool swims.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Threshold CSS threshold Work right around your CSS pace — the fastest way to swim the same distance faster.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Threshold sharpener Hard threshold weeks with race pace on top. Expect short rest and honest pacing.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Race pace Race pace 800–1500 Learn one pace and hold it. Built around goal-pace repeats with an aerobic base underneath.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Triathlon swim Steady race pace, threshold and continuous swimming — the swim leg without the panic.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Sprint Pure speed Short, fast, fully rested efforts. Speed first, distance second.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
50 & 100 ready Eight weeks pointed at a fast 50 or 100: max efforts, race pace and full recovery.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Strength Water strength Paddles , pull buoy , kick and sculling — a stronger, more solid catch in the water.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Power block Heavy strength work paired with sprint sets, for swimmers who want raw power.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Technique Technique reset Drills, sculling and easy swimming. Fix the stroke before you push the pace.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Efficient freestyle Distance-per-stroke work plus light strength, so the good stroke survives when you swim faster.
8 weeks · 3/week · 3,000 m per session · 68,850 m total · 1 technique session every week
Want a single session instead? today’s session · my pace