Following Your Swim Sets

Swim workouts can look complex at first, but they’re built to help you improve technique, endurance and speed. Here’s how to follow them easily.

1. Enter Your Swim Threshold (CSS)

• Your plan includes a swim fitness test to find your Critical Swim Speed (CSS).

• Use the MyProCoach CSS calculator to get your values.

• Enter your CSS into TrainingPeaks → Settings → Zones → Swim so your planned distances and durations appear correctly.

Not sure how? See: Enter or Update Your Thresholds and Training Zones in TrainingPeaks (Swim)

2. Set Your Default Pool Length

1. Log in to TrainingPeaks (PC/web).

2. Go to Settings → Equipment.

3. Enter your pool length (yards or metres) and save as the default.

4. Save and close.

Your plan caters to both yards and metres — distances may appear a bit longer in yards, but still follow the written guidance.

3. Export Workouts to Your Device

• You can export swim workouts to most devices (e.g., Garmin, Coros, Suunto, Wahoo).

• Once exported, you can follow them poolside.

• If your device doesn’t support exporting, you can print your swim workouts or use a small whiteboard at the pool.

See: How Do I Follow Swim Workouts On My Device?

4. Swim Drills

• Swim plans include drills to improve efficiency and technique.

• Each drill targets a specific skill.

• If you’re unsure what a drill means, check this article - Swim Drills.
   

5. How to Read Your Swim Workout

• Duration in your plan is a guide — focus on distances first.

• Look at the Description to understand each set.

• Common abbreviations you’ll see:

  Zones:

  • Z1 = Training Zone 1

  • Z2 = Training Zone 2

  • Z3 = Training Zone 3

  • Z4 = Training Zone 4

  • Z5 = Training Zone 5

  Stroke/Term:

  • FS = Freestyle / Front Crawl

  • Kick = Kick with a float

  • Pull = Pull with a buoy

  • Back = Backstroke

  • Breast = Breaststroke

  • Choice = Any stroke or swim drill

Example of a Swim Set

1. Warm-up:

   • 1 × (100 FS in Z2 + 100 Kick in Z2 + 15 sec rest)

2. Main Set:

   • 2 × (100 Pull Z2 + 200 FS Z3 + 20 sec rest)

   • 3 × (100 Pull Z2 + 100 FS Z4 + 20 sec rest)

   • 3 × (100 Pull Z2 + 100 FS Z5 + 20 sec rest)

3. Warm-down:

   • 2 × (50 FS Z2 + 50 Choice Z2)

This example shows how reps, strokes, zones and brief rests fit together in structured swim workouts. 

Summary

• Enter your swim CSS and pool length in TrainingPeaks.

• Export workouts to your device or print them for poolside use.

• Understand the abbreviations — over time, they become second nature.

• Focus on distances; duration is just a guide.

If you need help with any part of this — from setting up thresholds to exporting workouts — feel free to contact our coaching support.

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