Swim Workout Library

This swim library is a curated set of classic, proven workouts for pool racing and training (100m–1500m), open-water events (5K/10K), and triathlon swims (Sprint to Full Ironman). It’s designed as a workout library—not a fixed plan—so you can select sessions based on your current goal: technique, aerobic endurance, threshold, race pace, speed support, and open-water skills.

What’s included: Each workout clearly shows the intent and structure (aerobic/threshold/race pace/speed), open-water-specific skills like sighting, drafting habits, buoy-turn surges, and surge & settle pacing. Sets are written using purpose + repeat distance + simple rest ranges so they scale well for different swimmers.

What’s excluded (and why): The library avoids prescribing sessions mainly as fixed send-off intervals (e.g., “10×100 on 2:00”), because a single send-off doesn’t scale well across different speeds and can shift attention away from quality and technique. Instead, workouts use rest-based and purpose-based prescriptions to keep the training stimulus consistent. If you prefer send-offs, convert any set with: Send-off = your average rep time + prescribed rest.

Click the links below to explore the library:

• Classic Workouts 

• Warmup and Cooldown Routines 

• 100mtr Freestyle (Front Crawl) 

• 200mtr Freestyle (Front Crawl) 

• 400mtr Freestyle (Front Crawl) 

• 800mtr Freestyle (Front Crawl) 

• 1500mtr Freestyle (Front Crawl) 

• Sprint Triathlon  

• Olympic Triathlon 

• Half Ironman Triathlon 

• Full Ironman Triathlon 

• 5km Open Water Swim 

• 10km Open Water Swim