SwimOpti — Free Expert Swimming Plans for Every Swimmer

Step 01

Choose your profile & level

Pick your swim profile — breaststroke, front crawl, backstroke, open water, or all round — and select the ability level that honestly describes where you are now. Not sure? The level guide below the form explains each tier in plain language.

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Step 02

Get your 4-week plan

Build your complete personalised 4-week plan — three sessions per week, named drills with coaching rationale, a milestone for every week, and a benchmark swim to measure your improvement. Mark each week done as you go. When you finish, SwimOpti suggests your next plan.

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Step 03

Grab a daily session

Not working through a plan? Use Today's Session — a fresh workout every day with a warm-up, drill set, and main sets for all four strokes at beginner, intermediate, and advanced level. Pick your stroke, pick your level, and swim. New session every day, free forever.

🤔 Not sure what level you are? Find out here ▼

Most SwimOpti profiles use three ability tiers. Pick the one that honestly describes where you are right now — not where you want to be. It is always better to start one level lower and progress than to start too high and struggle.

Beginner Building Foundations

You can: Complete 50–100m without stopping, even if slowly. You feel comfortable in the water but your technique is unpolished and you run out of breath sooner than you'd like.

Sessions are 25–35 minutes. One technique cue per session. No complex intervals.

Intermediate Growing Confidence

You can: Complete 200–300m continuously without stopping. You have a recognisable stroke and consistent breathing, but technique breaks down when you push harder or swim further.

Sessions are 35–45 minutes. Drill sets followed by longer swims. Some effort variation.

Confident Ready to Push

You can: Complete 400m or more without stopping. You swim regularly, have solid technique, and are ready for structured intervals, effort variation, and time trials.

Sessions are 45–55 minutes. Named drills, descend sets, SPL tracking, benchmark time trials.

Tier names by profile

🟢 Breaststroke Beginner Intermediate Confident Swimmer

🔵 Front Crawl Beginner Intermediate Confident Swimmer

🏊 All Round Beginner Intermediate Advanced

🌊 Open Water Beginner Intermediate Advanced

🟡 Backstroke Beginner Intermediate Confident Swimmer

💡 When in doubt, go one level lower. A beginner plan done well will still make you faster. An intermediate plan done poorly won't. You can always re-generate at a higher level once the current plan feels comfortable.

Share Your Thoughts

SwimOpti is free and always will be. Your feedback directly shapes what gets built next — whether that's a new swim profile, a correction to a plan, or a feature idea. It takes about 60 seconds.

🙏 Thank you — that means a lot. Every message is read and taken seriously. If you left an email we'll get back to you.

SwimOpti uses no cookies and no tracking. Your plan progress and theme preference are saved locally on your device only — never sent anywhere. When you use the feedback form or sign up for updates, your message and email are processed by Formspree. Notify-me emails are used only to let you know about new SwimOpti features — never shared or sold. This page loads fonts from Google Fonts, which may log your IP address. More detail

Swim Smarter,
Not Just Further

Build Your Plan Step 1