Guides
Swim Training Guides
And Free Tools.
Practical workouts, plans and explanations for swimmers and coaches, with every set written out so you can take it straight to the pool.
Swim workouts
Swim Workouts: Ready-Made Pool Sessions for Every Training Goal
Five complete swim workouts with every set written out — endurance, threshold, speed, technique and recovery sessions from 1,200 m to 2,400 m, plus how to read a swim workout and build your own.
9 Min Read
Beginner guide
Beginner Swim Workouts: 3 Sessions to Build Fitness and Confidence
Three beginner swim workouts (800 m, 1,000 m and 1,200 m) with warm up, main set and cool down, how to read a set, rest times, technique tips and a simple 4-week progression.
7 Min Read
Coaching guide
How to Build a Swimming Workout Plan: Sessions, Weeks and Seasons
How to structure a swim workout (warm up, pre set, minor set, main set, cool down), plan a 3- or 5-session training week, and build a season through base, build, specific and taper phases. Includes a full 3,000 m threshold session.
8 Min Read
Energy zones
Swim Training Zones Explained: AEC, AEP, ANC and ANP
The four energy-system training zones from Jan Olbrecht's methodology — aerobic capacity, aerobic power, anaerobic capacity and anaerobic power — what each one trains, typical rest and intensity, and example swim sets for every zone.
7 Min Read
Dryland
Dryland Workouts for Swimmers: Core, Shoulders and Power
Two dryland sessions for swimmers you can do with bodyweight and a band: a 15-minute shoulder and core routine and a 30-minute strength and power circuit for starts and turns, with sets, reps and how to fit them around pool training.
6 Min Read