A new free swim workout every day. Deterministic, coach-structured sessions for pool swimmers and triathletes — open the day's plan, hit the pool, done. No login. No PDFs to manage.
Swim Workout of the Day. A new free structured swim workout every single day. Deterministic, coach-built sessions — open the date, hit the pool, done. No login. No account. No PDFs to manage. How it works. Each date has exactly one workout, generated from a seeded algorithm so the URL stays stable — /workout/2026-04-21 always returns the same session.
Focus rotates across the week through endurance, technique, threshold, speed, and mixed days. Distances rotate through 1500 m, 1800 m, 2000 m, 2200 m, and 2500 m. Warmup and cooldown scale with total distance. Why daily. Skipping the planning step is the single biggest barrier to consistency for self-coached swimmers. Daily structured variety beats ad-hoc solo laps.
Pros get programmed workouts five to six days a week from a coach — WOD is the self-coached equivalent. What a daily workout looks like. A typical endurance day: 400 m warmup, a 4 × 300 m threshold-effort main set with 20 s rest, and a 200 m cooldown. A technique day swaps the main set for drill ladders (catch-up, 3-3-3, sculling). A speed day brings short fast reps with long recovery.
A mixed day combines pull with paddles and a classic aerobic pyramid. Can I edit it? Yes. Every daily workout has an Open in builder button. The full session loads into the free drag-and-drop builder. Swap blocks, change distances, adjust rest, export to PDF or Garmin. Do I need equipment? No. Most days are pool-only. Mixed days occasionally suggest a pull buoy and paddles — swap for freestyle if you do not have them.
Past + future dates. We pre-render the next 21 dates for Google so every workout appears in search. Past dates stay accessible too — catch up a missed day, repeat a favorite, or grab next Tuesday early. Related tools. Swim Pace Calculator for CSS + splits, Swim Interval Calculator for zone-based sets, SWOLF Calculator for stroke efficiency, Free Workout Builder to customize + export.
