SwimAI — Swim training tailored to you

Reach your goals in the pool with training plans adapted to you.

Every set at your pace

Your workout of the day arrives ready, with a target time for every rep and sized to the time you have.

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A3 Threshold

2600m·schedule≈ 52 min of 60

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Threshold main set focused on endurance for the 200 free, building a steady pace.

Equipment

KickboardFins

Pre-main

4x25m FreestyleMAXspeed0:14.3/25m

rest 1:10 · Fins

Short all-out sprint with a firm stroke and a long rest to recover fully.

100m

Main Set

4x200m FreestyleA3speed2:38/200m

@ 2:55

Steady threshold pace, holding it without fading.

800m

4x100m FreestyleA3speed1:19/100m

@ 1:35

Keep your rotation steady and your turns sharp.

400m

Cool down

1x300m ChoiceA0

rest 0s

300m

check_circleComplete Workout

Planned all the way to your race

From base to taper: every week with the right volume and zones so you peak on competition day.

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100m Freestyle Seasonexpand_more

boltLinear· Mar 28, 2027

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Current Phase

General Preparation

In Progress

Progress7%

156 days until the main competition

Week Focus

10400m Volume

Week 2

Sun

2850

Mon

2700

Tue

Wed

2850

Thu

2000

Fri

Sat

Zone DistributionGeneral Preparation

● A0 30%● A1 15%● A2 37%● A3 10%● AN 6%● MAX 2%

Season Overview

24 weeks

Competition: Mar 28

10600m

● General Preparation● Specific Preparation● Pre-Competition● Taper

7 training methodologies

The app suggests the best one for your profile, and you can switch anytime.

Linear / Classic

Focus: Aerobic Base

Gradual progression from volume to intensity

Linear Periodization is ideal for beginners — it offers safe, well-grounded progression to build your aerobic base and technique.

Best for

Beginners
Health & Wellness

Polarized (80/20)

Focus: VO2 Max

80% low intensity + 20% high intensity

Polarized training (80/20) is highly efficient for middle distance — it optimizes the aerobic system with high-intensity stimuli.

Best for

Middle distance
Sprinters

Pyramidal

Focus: Endurance

Pyramid distribution of intensities

For long-distance and open-water events, the Pyramidal distribution develops sustained aerobic endurance.

Best for

Distance swimmers
Open Water

Threshold

Focus: Threshold

Focus on anaerobic threshold

For fitness tests, focusing on the anaerobic threshold is essential — it builds the ability to sustain strong paces for longer.

Best for

TAF / Military Test
Middle distance

Block (ATR)

Focus: Peak Performance

Accumulation → Transmutation → Realization

For elite middle-distance athletes, Block periodization enables multiple performance peaks across the season.

Best for

Elite

Undulating

Focus: Versatility

Frequent variation of stimuli

For seasons with multiple competitions, Undulating periodization keeps performance consistent over time.

Best for

Experienced

USRPT

Focus: Speed

Short sets at race pace

For advanced sprinters, USRPT offers maximum specificity — it trains exactly at race pace.

Best for

Sprinters (50-100m)

Show off your finished workout

A Stories-ready image with the full workout.

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Workout complete

A3 Threshold

October 23, 2026

2,600 m

Distance

7/10

Effort (RPE)

Warm-up

1×400m Freestyle · A1 · rest 20s

1×200m Freestyle - Kick · A0 · rest 15s · Kickboard

1×100m Freestyle - Drill · A1 · rest 15s

4×25m Freestyle · A3 · Build · rest 15s

Pre-main

4×50m Freestyle - Drill · A1 · rest 15s

4×25m Freestyle · MAX · 0:14.3/25m · rest 1:10 · Fins

Main Set

4×200m Freestyle · A3 · 2:38/200m · @ 2:55

Steady threshold pace, holding it without fading.

4×100m Freestyle · A3 · 1:19/100m · @ 1:35

Cool down

1×300m Choice · A0 · rest 0s

Your next workout starts here

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