Free swim workout builder. Drag and drop warmup, drills, main set, and cooldown blocks, use 9 training zones and repeat groups, then download as a printable PDF. No signup required.
AquaPlan's free swim workout builder is a browser-based, drag-and-drop tool for building structured pool sessions — warmup, drills, main set, cooldown — and exporting them as a printable PDF. No signup. No email gate. No watermark. It supports nine color-coded swim training zones, repeat groups, rest intervals, and pool lengths from 25 m short course to 50 m long course (yards too).
Use it to plan your next masters session, design a triathlon-prep workout, or build a fins set you can hand to a friend. How to build a swim workout in 4 steps. Step 1: open the builder above — no login, no email gate, the drag-and-drop canvas is already loaded. Pick a pool length, give the session a name, and you are ready to add your first set. Step 2: drop in warmup, drills, main set and cooldown — each phase is its own block, so the structure stays readable.
Use the four-phase layout swimmers actually use on deck, not a generic fitness template that flattens everything into one list. Step 3: tune intervals, repeats and zones. Add repeat groups for sets like 8 by 100 m on 1:45. Pick from nine color-coded swim zones (recovery, endurance, threshold, sprint, drill, kick) so intent is obvious at a glance poolside.
Step 4: export the PDF and swim it. Tap the floating Export button to download a printable PDF with no watermark and no signup required. Want Garmin FIT export so the workout pushes to your watch? Create a free account and upgrade once. Frequently asked questions. Do I really not need an account? Correct — the builder, the canvas, and the PDF download all work without login.
Create a free account only if you want to save workouts to a library, sync to Garmin, or track sessions over time. Is the PDF export really free? Yes. PDF download is completely free on this public builder. There is no watermark, no page limit, and no signup wall. We keep PDF free as a lead magnet — Premium is for Garmin FIT export, unlimited builder runs, and the cloud library.
How is this different from a generic workout planner? Generic planners flatten swimming into one long list of intervals. AquaPlan models swimming the way swimmers think about it: four phases (warmup, drills, main set, cooldown), nine swim-specific training zones, and proper repeat-group math. What pool lengths and units does it support? You can build for 25 m, 33.3 m, 50 m, 25 yd or 33.3 yd pools.
The builder converts distances and totals automatically when you switch units, so you do not have to redo the math.
