Swimming Workout Plan – Build Sessions, Weeks & Seasons | SwimWrite

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.

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Contact — Questions about SwimWrite, plans or setting up your squad? Get in touch with the SwimWrite team. We help coaches, swimmers and triathletes get started with workouts, season plans and the 7-day free trial.
About — SwimWrite helps swim coaches, swimmers and triathletes plan purposeful training: energy-zone workouts, periodised season plans, a set and test library, Pool mode on deck, race video analysis and meet results in one app.
Guides — Free swim training guides and tools from SwimWrite: beginner swim workouts, how to build a swimming workout plan, training zones explained, dryland for swimmers, plus a CSS calculator and HVO speed targets.
Swim Workouts — Guides / Swim Workouts on SwimWrite | Swim Coaching App. SwimWrite | Swim Coaching App organizes workouts, training logs, season plans.
Beginner Swim Workout — 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.
Swimming Workout Plan — 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.
Swim Training Zones — 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.
Dryland Workouts For Swimmers — 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.
Css Calculator Tool — Free critical swim speed (CSS) calculator. Enter your 400 m and 200 m time trial results to get your threshold pace per 100 m and speed in m/s, then use it to set send-offs for aerobic and threshold sets.
Hvo Speeds Tool — Free high velocity overload (HVO) calculator for swimmers. Enter a 50 m PB to get race-speed split targets for 12.5 m, 15 m, 25 m and other short distances, with a reference chart for planning speed sets.
Register — Create your SwimWrite account and start a 7-day free trial. Coach plan from R300/month ($25), Swimmer plan from R200/month ($15). Workouts, season plans, Pool mode, set and test library, race analysis and PDF export.
Dashboard — Build swim workouts in minutes with sets, energy zones, send-offs and equipment. Plan full seasons by phase, run sets on deck with Pool mode's send-off clock, analyse race video splits and export PDFs. For coaches, swimmers and triathletes. 7-day free trial.