Building a Workout
Sets, intervals, strokes, and intensity zones — all in one place. Here's how to build your first workout, push it to practice, and save it as a template for next week.
For: Coaches
Why this matters
The workout builder is where you plan what happens in the water. Every set you build includes the details your athletes need on the pool deck — distance, reps, interval, stroke, and intensity — and the data stays attached to every practice for attendance, pace tracking, and post-meet analysis.
Step-by-step
- 1
Open the Workouts tab
From the coach dashboard, tap Workouts in the bottom nav. You'll see your library of saved workouts and a big blue 'Create New' button.
Workouts library view
- 2
Tap Create New
Give your workout a name (like 'Threshold Tuesday' or 'Race Pace 200s') and pick the course: Short Course Yards, Short Course Meters, or Long Course Meters.
- 3
Add your first set
Tap 'Add Set'. For each set you'll enter: the distance per rep (like 100), the number of reps (like 8), the interval (like 1:30), the stroke (like Freestyle), and the intensity zone (Easy, Moderate, Threshold, or Sprint). Add a short note if you want ('negative split each one').
You'll know it worked when
Your first set appears in the workout with all the details in one clean row.
- 4
Keep adding sets until the workout is complete
Most workouts have 5–8 sets: a warm-up, a kick or pull set, the main set, a sprint or race-pace set, and a cool-down. You can drag sets to reorder them, duplicate any set, or delete mistakes.
- 5
(Optional) Use the AI Workout Assistant
Stuck on what to build? Tap the AI button in the bottom right. Tell it something like 'a 4000-yard threshold workout for sprinters' and it drafts a full session for you to edit. You keep full control — it's a starting point, not a replacement.
- 6
Save the workout
Tap Save. It's now in your library forever. You can duplicate it, edit it, and use it for any future practice.
You'll know it worked when
Your new workout appears in the Workouts library with today's date.
- 7
Push it to your team
From the workout page, tap 'Push to Team'. Pick the practice date (today, tomorrow, or whenever) and the team it's for. Done. Every athlete on that team sees the workout on their home screen for that day.
You'll know it worked when
Athletes tell you they see today's workout when they log in.