Adjust the main set toward your race distance, from 750 meter sprints to the 3,800 meter iron distance, and check the total time against your lane booking.
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 much should I swim for a sprint triathlon?
Training sessions of 1,500 to 2,500 meters, two or three times a week, suit most sprint and Olympic distance athletes.
What is sighting drill?
Lifting your eyes forward every few strokes, as you would in open water to spot buoys.
Meters or yards?
Use whatever your pool is marked in. Race distances are in meters, so many triathletes plan in meters.
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.