Workouts
Workouts from our coaches
Real sets from our practices. Open one to print it or take it to the pool.
IM Workout
This challenging 3200-yard IM workout is designed for intermediate to advanced swimmers, focusing on developing consistent IM pacing and smooth transitions. Swimmers will build endurance and speed through descending efforts and short sprints, improving overall IM performance.
Masters 3/25
Masters workout with multiple interval lane options, odd/even rules, and breathing patterns.
The Long Course Mile + Fly Mix
A 3500m LCM endurance builder. Features a solid 800m block to satisfy that long-swim itch, mixed with some 50m fly sprints to keep the shoulders honest.
Masters Swim
Simple build set. Open choice for what you would like to do.
Bob the Builder
IM the best
Wanna do an IM workout? Keep it simple and ride a good pace.
The Absolute Unit
This swim exists to torture the parser. Every set name is unhinged, every interval is worded in the most chaotic way possible, distances are unusual, equipment aliases are mixed with slang, difficulty keywords overlap, time notations float in weird places, and strokes use every a