You enter a total target distance, pick yards or meters, choose a skill level, and select a training focus. The generator allocates 17.5% of distance to warm-up, 65% to the main set, and the remainder to cool-down, then randomly draws exercises from a curated pool for each phase. Skill level filters complexity, and clicking "Generate workout" rolls a fresh variation each time.
Beginners typically start around 1,000–1,500 yards per session. Intermediate swimmers often aim for 2,000–3,000 yards, while advanced swimmers may go 4,000 yards or more. Pick a distance that matches how far you can currently swim without excessive fatigue.
Use whichever unit your pool is measured in. Most U.S. pools are 25 yards; Olympic and many international pools are 50 meters. Meters workouts feel slightly longer because a meter is about 10% farther than a yard.
It changes which exercise pool the main set draws from. Endurance emphasizes longer continuous swims, speed uses shorter fast-effort intervals, technique adds drill work, and mixed blends all three.
Absolutely. Treat the output as a starting framework. Swap strokes, adjust rest intervals, or replace sets that don't match available equipment. Click "Generate workout" again for a completely new variation.
Estimate only. Results reflect your inputs and standard formulas. Double-check important decisions independently.