Change any number to suit you. If 50s feel long, make them 25s; when it feels easy, add two more repeats each week.
How to write a swim workout
Write one set per line. Start with the number of repeats and the distance, like 4x100 or 8 × 50; a single swim is just the distance, like 400. Add what to swim, such as free, kick, pull, drill, IM or easy. Then add an interval with @, for example @1:45, or a rest with rest 15. Lines like Warm-up, Main set, Kick set, Pull set and Cool-down start a new section, and lines starting with # are notes.
SwimCard totals each section and the whole workout, converts the distance into lengths for your pool and works out the time. Sets on an interval are exact; sets without one are estimated from the easy pace per 100 you enter, so the time is labelled as approximate.
Structuring a good practice
Most workouts follow the same shape: an easy warm-up of 10 to 20 percent of the total, some drill or kick to work on technique, a main set where the real work happens, and an easy cool-down. Keep intervals honest; if you are getting less than five seconds rest on aerobic repeats, add time to the send-off.
Private by design
SwimCard has no server-side processing. Your workout stays in this browser and is saved in local storage on this device only.
Frequently asked questions
How far should a beginner swim?
Many beginners start with 500 to 1,000 yards or meters per session, two or three times a week.
How much rest should I take?
Take 15 to 30 seconds between short repeats at first, then cut the rest as you get fitter.
Can I mix strokes?
Yes. Write back, breast or choice instead of free; the total still adds up.
Is SwimCard free?
Yes. Building, totalling, printing and copying workouts is free with no sign-up.
Is my workout stored online?
No. Your workout is saved only in this browser on this device.