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.

3,400yd

1h 1m 489 cal

Strokes

Free 6%
Back 4%
Breast 4%
Fly 4%
Kick 3%
Choice 6%
Other 73%

Intensity

Easy 32%
Mod 35%
Hard 30%
Max 3%

Open workout

Mixed strokes

Equipment Showcase

Example set with lots of equipment so you can see how each type displays (pull buoy, paddles, fins, snorkel, board).

2,200yd

35m 301 cal

Strokes

Kick 9%
Pull 36%
Other 55%

Intensity

Easy 46%
Mod 45%
Hard 9%

Open workout