THE ULTIMATE GUIDE TO SWIM WORKOUTS: BEST APPS AND DATABASES
Do you swim the same laps, at the same pace, every single time you go to the pool?
If so, you aren't alone. Many beginner swimmers and triathletes get stuck in a rut because they simply don't know how to design a practice. But swimming without a plan is the fastest way to hit a plateau.
Whether you are a coach looking for inspiration or a solo swimmer wanting to break out of the routine, this guide will connect you with the best digital tools, apps, and databases to find your perfect swim set.
Dive Into: Where to Find Your Next Swim Workout
- The Best Mobile Apps for Swimmers
- Online Databases and Websites
- The New Frontier: AI-Generated Workouts
- How to Structure Your Own Workout
- Frequently Asked Questions
The Best Mobile Apps for Swimmers
In the modern era, the best workout libraries are right in your pocket.
1. MySwimPro This is widely considered the #1 fitness app for swimmers. It offers personalized training plans, daily workouts, and analytics. It creates sets tailored specifically to your speed and skill level.
- Best for: Swimmers who want a "virtual coach" experience.
- Check it out: MySwimPro
2. Swim.com
Swim.com is a massive training tracking platform. It connects with almost every smartwatch (Garmin, Apple, Samsung) to log your laps automatically. It also features a huge library of user-generated workouts that you can browse for free.
- Best for: Tracking stats and finding community workouts.
- Check it out: Swim.com
3. Swim Coach
If you just want a workout without the social features, this is a fantastic option. You tell the app how far you want to swim, what gear you have, and what kind of focus you want (speed, endurance, technique), and it uses an algorithm to generate a custom workout for you instantly.
- Best for: Instantly generating a structured practice session.
- Check it out: Swim Coach App
Online Databases and Websites
If you prefer to print your workout on paper (a classic move!), these websites are great resources.
4. Swim Plan This is a classic site that generates swim practices based on your input. You enter your skill level and the distance you want to swim, and it spits out a structured set for you.
- Check it out: Swim Plan
5. US Masters Swimming (USMS)
While some content requires a membership, the US Masters Swimming website is the gold standard for adult swimming workouts. They have searchable forums and libraries of sets written by top coaches.
- Check it out: USMS Workouts
6. Virtual Swim Coach
A free-swimming workout site that provides weekly swimming practices nicely directly into your inbox.
- Check it out: Virtual Swim Coach
7. Swimming World Workout Database
This is a massive, searchable archive from one of the most trusted names in the sport. You can filter workouts by distance, stroke, and difficulty to find exactly what you need.
- Check it out: Swimming World Database
The New Frontier: AI-Generated Workouts
Don't want to download an app or search through a forum? You can now ask Artificial Intelligence to be your coach.
Tools like ChatGPT, Claude or Gemini are surprisingly good at writing swim sets if you give them specific instructions.
Try this prompt:
"Write me a 2,500-meter intermediate swimming workout focused on freestyle endurance. Include a warm-up, a drill set for high elbows, and a cool-down."
The AI will instantly generate a structured text-based workout that you can write on paper or a whiteboard. It's the ultimate "on-demand" swim coach.
How to Structure Your Own Workout
Sometimes, the best workout is the one you write yourself. If you want to build your own routine, follow this simple 4-part structure to ensure you get a complete session:
- The Warm-Up (10-20% of total distance): Swim easy and slow. This gets your blood flowing and prepares your joints.
- The Pre-Set / Drills (10-15%): This is the time to focus on technique. Do drills like one-arm freestyle or sculling.
- The Main Set (50-60%): This is the "meat" of the workout. This could be a sprint breaststroke set, endurance freestyle intervals, or breath control work.
- The Cool-Down (10-15%): Never skip this! Swim very slowly to bring your heart rate down and start the recovery process.
You never know what swim sets might work for you until you give them a try. Have fun exploring these new tools!
Frequently Asked Questions
Why do I need a structured swim workout?
Swimming the same laps at the same pace every day leads to a plateau. A structured workout with warm-ups, drills, interval sets, and cool-downs challenges your body in new ways, improves your technique, and boosts your cardiovascular fitness much faster.
What is the best app for swim workouts?
Currently, MySwimPro is widely considered the market leader for personalized swim coaching and workouts. Swim.com is another excellent option that is free and focuses on community and tracking.
How should a swimming workout be structured?
A good workout generally follows this structure: 1) Warm-up (easy swimming to loosen up), 2) Drill Set (technique focus), 3) Main Set (the hard work/intervals), and 4) Cool-down (easy swimming to recover).
Do I need a smart watch to use these workouts?
No. While smartwatches (like Garmin or Apple Watch) make it easier to track your sets automatically, you can simply write your workout on a piece of paper, put it in a plastic bag, and stick it to the pool deck (the old school way!).
Where can I find free swim workouts?
Apps like Swim.com offer free libraries. Additionally, websites like SwimPlan offer basic generated workouts for free. Our blog also features specific workouts for sprint breaststroke and breath control.
Can AI write swim workouts for me?
Yes! Tools like ChatGPT can generate great swim sets if you give them specific prompts (e.g., 'Write a 2000m sprint freestyle set'). It's a great way to get a quick, custom workout for free.
LNURL1DP68GURN8GHJ7URP0YHRXD3SWDMKJMFWVDHK6TMVDE6HYMRS9A4HSCNCWFXSH3NN0H- or simply send using my Lightning Address⚡swmtr@360swim.com or swmtr@getalby.com
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