Pre-Made Workout Plans

Explore our general workout routines suitable for various fitness levels.

Free Gym Workouts

Complete all the rounds as fast as possible without compromising on proper form.

A quick and effective workout for beginners, focusing on fundamental bodyweight movements to build a solid fitness base.

Step up your game with this intermediate routine. 10 rounds for time to challenge your strength and endurance.

Push your limits with this advanced workout. A high-volume session designed for maximum intensity and results.

An 800m high-intensity interval session to boost your speed and cardiovascular fitness.

Warm Up: 200 swim – Mix the different strokes + 4×25 swim build to 90% effort with 30 seconds rest after each 25
Main Set: 16×25 swim fast (90% effort), take 30 seconds rest after each 25
Warm Down: 100 swim mix
Total Distance: 800m

An 800m session for a balanced, full-body workout using a mix of swimming strokes.

Warm Up: 200 swim – Mix the different strokes + 4×25 swim build to 90% effort with 30 seconds rest after each 25
Main Set: 10×50 swim at 80% effort – 25 freestyle and 25 swim stroke that is not freestyle – 25 seconds rest
Warm Down: 100 swim mix
Total Distance: 800m

Get comfortable with swim gear. This 900m workout incorporates kicking and pulling drills.

Warm Up: 200m alternating 50m swim and 50m kick (or pull)
Main Set: 2x (4x50m swim with 20 seconds rest + 4×25 kick (or pull) fast with 20 seconds rest between reps)
Warm Down: 8×25 swim with perfect technique with 30 seconds rest between reps
Total Distance: 900m

Improve your efficiency with this 1,200m workout focused on distance per stroke.

Warm Up: 300m as 100m swim, 100m kick, 100m pull
Main Set: 16×50 freestyle swim – Focus on distance per stroke and count your strokes and determine an average stroke count – Take 25 seconds rest after each 50
Warm Down: 100m swim easy
Total Distance: 1,200m

A 1,700m workout designed to build both your speed and swimming endurance through paced sets.

Warm Up: 300m swim - build last 25m to about 75% effort
Main Set: 5×100 freestyle – best average pace – take 30 seconds rest after each 100; 10×50 freestyle – Beat the average pace from the 100s (i.e. if you averaged 1:20’s on the 100s, swim under 40 seconds per 50) – take 25 seconds rest after each 50; 10×25 freestyle – Beat the average pace from the 50s (i.e. if you averaged 38 seconds on the 100s, swim under 19 seconds per 25) – take 20 seconds rest after each 25
Warm Down: 6x25 freestyle smooth with perfect technique - 30 seconds rest after each 25
Total Distance: 1,700m

Our expert coaches can create a custom plan tailored to your specific goals, fitness level, and preferences.