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Swim Interval Set Builder

Build a poolside set card from entered repetitions, distances, paces, rests and send-offs, with checked totals.

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How this works

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The unit the pool is measured in. Pace is per 100 m or per 100 yd to match the pool, and a distance row may use lengths, the pool unit, or both.

The length of the pool in the chosen unit, such as 25 or 50. Every distance row is converted using this number.

One tab-separated row per set, exactly seven columns. Distance is a count of lengths with an L suffix (4L) or a distance in the pool unit (100m, 100yd). Pace is mm:ss per 100 of the pool unit. Mode is rest or sendoff and it decides what the fifth column means: with rest, that column is the rest between reps; with sendoff, it is the send-off interval that every rep starts on. There is one value column, so only the value the chosen mode uses is read. Set rest is the explicit rest after the set; leave it empty only on the last row. Up to 100 rows and 100,000 characters.

Drop your file here

or choose one from your device

Open a JSON project saved by this page. The file names the tool and schema it was written for; values in the file replace the matching fields above and are checked the same way as typed input.

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    Showing a generated example. Generate again for a new result.

    How to use Swim Interval Set Builder

    1. Choose pool unit and length, then enter repetitions, distance, pace, rest or sendoff mode, its interval, set rest and a note.
    2. Review swim time, elapsed time and the poolside running clock. Confirm that every send-off is at least the planned swim time.
    3. Download CSV for rows, JSON to continue editing later, or PDF for a printable copy. Review exports before sharing them.

    Example: Swim Interval Set Builder

    Combine rest-based and send-off sets in a twenty-five-metre pool.

    You add
    Pool unit: m Pool length: 25 Sets: reps, distance, pace per 100, mode, rest or send-off, set rest, note (tabs): 4 100m 2:00 rest 0:20 1:00 Sample set, replace with your own 4 50m 1:00 sendoff 0:45 Sample set
    You get
    2 sets: 600 m (600 m), 10:00 swim time and 12:45 with rests. Sample rows: 1 | 4 | 100 m | 2:00 | rest | 0:20 | 1:00 | 8:00 | 10:00; 2 | 4 | 50 m | 1:00 | send-off | 0:45 | none | 2:00 | 2:45

    Options

    Rest versus send-off
    Rest mode adds rest between repetitions. A send-off is the time between starts and already contains the swim time.
    Distance and pool unit
    Use a count of pool lengths or distance in the chosen unit. Pace per 100 uses that same metre or yard convention.
    End of set
    There is no automatic trailing repetition rest. A separate set rest is explicit; only the last set can leave it empty.

    Supported inputs and limits

    Up to 100 sets and 100,000 characters. Paces and counts are your plan, without a prediction of performance or a training recommendation. Processing runs in the browser without uploading entries or automatic saving. JSON projects are limited to 100,000 bytes/characters. Saved files contain your supplied details. Printable reports use standard Latin fonts; unsupported characters are refused rather than omitted.

    Where your input is processed

    This tool processes your input in this browser. Your text and files are not uploaded to UseFreeTools. Check this tool's limits for anything it may save on your device.

    A send-off already includes the swim time

    For four repetitions at a 45-second send-off with 30 seconds swimming per repetition, elapsed time is three 45-second gaps plus the last 30-second swim: 2:45. Rest mode instead adds its stated rest between repetitions. There is no automatic rest after the last repetition; a separate set rest is an explicit entry.

    Questions about Swim Interval Set Builder

    Can the send-off be shorter than the swim time?

    No. That combination is refused because the next repetition would start before the planned swim finishes.

    Are metres and yards interchangeable?

    Use the chosen pool unit consistently. A pace per 100 uses that same unit, and any metre conversion is labelled separately.

    Is this a recommended training session?

    No. The set card contains the repetitions, paces and rests you chose, without assessing suitable or safe training load.

    Project manager: Tony Hines · Content updated 4 October 2026 · Report a problem

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