Why must my distance be a multiple of 25?

25 yards/meters is one pool length in a standard short course pool, the unit every set in the plan uses. Picking a multiple of 25 keeps every rep aligned with a clean turn at the wall.

What does the "focus" setting change?

Endurance emphasises steady moderate-pace reps; speed adds short fast intervals; technique replaces volume with drills and kicks; mixed includes a bit of each.

How are rest intervals chosen?

Steady freestyle sets default to 15–20s rest, fast sets to 30–45s rest, drills and kicks to 15s rest. These appear in the printed description for each set.

Is the workout saved between visits?

Yes — your selections persist on this device via localStorage. Use Reset to clear.

Can I use meters instead of yards?

Yes. Switch the unit toggle and the distances render with the new label. The pool length unit stays 25 — that matches a 25m short-course pool.

What if I am brand-new to lap swimming?

Start at beginner with 400–600yd total and the technique focus. Build to 800yd over a few weeks before adding fast sets.

Swimming Workout Generator

Generate a pool swim by level, focus, distance, and unit. Saved on this device.

Written by Golam Rabbani, Founder & Lead Engineer

This interactive tool requires JavaScript. Read the formula and worked example below; you can compute the result by hand.

How to use this swimming workout generator

Pick your level — beginner, intermediate, or advanced.
Choose a focus: endurance, speed, technique, or mixed.
Enter total distance as a multiple of 25 (pool length).
Select unit — yards or meters.
Press Generate swim and Copy the set list to take into the pool.

About this swimming workout generator

The swimming workout generator splits your target distance into warm-up (~18%), main sets, and cool-down (~10%). Main sets are chosen by focus: endurance gets steady freestyle reps (e.g. 6 × 75yd at intermediate), speed gets short fast intervals (e.g. 8 × 50yd at intermediate), technique gets a catch-up freestyle drill plus a board kick set, and mixed combines all three. Distances are rounded to the nearest 25 so they land on a clean pool length.

A worked example: intermediate, mixed, 1500 yards. The tool returns: Warm-up 275yd · 6 × 75yd freestyle steady (450yd) · 8 × 50yd fast (400yd) · 4 × 50yd catch-up drill (200yd) · 4 × 25yd kick on board (100yd) · Cool-down 150yd. Total ≈ 1575yd (the tool pads with cruise repeats if the chosen breakdown undershoots your target). Save it to your device so you can run it again on your next pool session.

Bring a kickboard for the kick set. Stop if you feel light-headed, and treat this as an educational template — proper stroke technique is best taught by a coach in person.

FAQ

Why must my distance be a multiple of 25?: 25 yards/meters is one pool length in a standard short course pool, the unit every set in the plan uses. Picking a multiple of 25 keeps every rep aligned with a clean turn at the wall.
What does the "focus" setting change?: Endurance emphasises steady moderate-pace reps; speed adds short fast intervals; technique replaces volume with drills and kicks; mixed includes a bit of each.
How are rest intervals chosen?: Steady freestyle sets default to 15–20s rest, fast sets to 30–45s rest, drills and kicks to 15s rest. These appear in the printed description for each set.
Is the workout saved between visits?: Yes — your selections persist on this device via localStorage. Use Reset to clear.
Can I use meters instead of yards?: Yes. Switch the unit toggle and the distances render with the new label. The pool length unit stays 25 — that matches a 25m short-course pool.
What if I am brand-new to lap swimming?: Start at beginner with 400–600yd total and the technique focus. Build to 800yd over a few weeks before adding fast sets.