Technique, fitness and open water

The swim plans cover three goals. Base and frequency plans build your swim fitness, from beginner to pro. Technique plans work on one part of your stroke for six weeks. And open-water plans teach you to swim outside or get you ready for a race in open water.

Each swim plan lists its level, its weeks, the swims and hours per week and its longest swim, so a six-week technique plan and an open-water plan are easy to compare.

• Base and frequency plans
• Six-week technique plans
• Open-water plans from learning to racing

Seven technique plans

Technique improves when you work on one thing at a time. That is why there is a six-week plan for each part of the stroke: body position, breathing, kicking, rotation along the long axis, the underwater pull, the arm recovery over the water and the coordination of the arm stroke.

Targets from your CSS

Pace targets are set as a share of your critical swim speed, the pace you could hold for a long, hard swim. Test it with a 400 m and a 200 m time trial, and the free swim pace calculator gives you your CSS, your pace per 100 m and your swim zones.

When your CSS improves, update it once and every planned set moves with it. The history of your thresholds stays in Progress.

Structured sets on your watch

Planned swims go to Garmin, COROS, Suunto, Wahoo and intervals.icu. On Garmin they arrive as structured steps that use your pool length, so your watch guides you through each set. Each set can have its own stroke, and freestyle sets carry a pace target.

Want to write your own sets? The workout builder builds swims by distance, with rest between repeats and a cue for every step.

See every set after the swim

After a pool swim, the analysis lists its sets. For triathletes, the swim plans fit next to your riding and running, and adaptive planning can plan your swims around the other two sports.