Lane swims
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Build a workout
Technique

Build your swim workout

Pick what you want from today’s swim and get a complete workout: warm-up, pre-sets, main set and cool-down, each with its distance and time. The sets come from 313 Golden Hawk Masters practices (2015–2019), resized to fit, and timed from your own pace.

What the shorthand means (KOB, DPS, RP…) · All past workouts

How long

A distance The time I have

Total distance (metres) Enter a distance between 500 and 10,000 m.

Time available (minutes) Enter between 15 and 180 minutes.

Set each part myself

Warm-up

Drill set

Main set

Cool-down

Focus

All-round Sprint Distance Technique

Training phase

Any Base Build Taper

Base: aerobic volume. Build: race-specific and threshold work. Taper: less volume, sharp and rested.

Strokes

Any Freestyle only IM and mixed strokes

Focus stroke

None Butterfly Backstroke Breaststroke

Target race

None 50 m100 m200 m400 m800 m1500 m

Include a race-pace set

Goal time for that race (optional, e.g. 1:20 or 34.5)

Kick, pull and drills

Kick

Pull

Include a drill set

Also work on Turns and underwaters Breathing (hypoxic sets) Open water or triathlon prep

Equipment you have

Fins Paddles Pull buoy Kickboard

Your pace

Steady freestyle, per 100 m (for times and send-offs; see finding it)

Lane swim times are pulled every morning from the City of Kitchener, City of Waterloo, City of Cambridge, University of Waterloo, Township of Woolwich and Township of Wilmot schedules. Pools change times and cancel sessions; check the pool's own page before you go.

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