How to create your first swimming training session on an app: a step-by-step guide
6 min readApril 1, 2026
Switching from paper or spreadsheets to a dedicated app takes one first step. This guide walks you through building your first complete swimming session on Padlie, block by block.
There is always a moment of hesitation when switching to a new tool. You know your old system by heart. A new interface means new habits, and the first session is the hardest to build.
This guide walks you through the creation of a complete swimming session, block by block, from the first decision before you open any app to the moment your swimmers receive the link.
Before you open the app: decide the session structure
The session structure question comes first, not last. Before touching any interface, you need three answers: what is the total volume target, what is the main set objective, and how long is the available pool time.
A common field practice is to allocate roughly 20 to 25 percent of total volume to the warm-up. These are rough field estimates, not fixed rules:
Common field estimates (not scientific thresholds): Beginner group warm-up: typically 400 to 600 m out of a 1,500 to 2,500 m session. Intermediate group warm-up: typically 800 to 1,000 m out of a 3,000 to 4,500 m session. These ranges reflect common coaching practice. Adjust based on your group's history and the day's objective.
Once you have the approximate volume in mind, identify the main set objective. Is this session aerobic base work? Sprint development? Technique emphasis? The objective determines intensity distribution and rest intervals. Write this down, even informally, before opening the app.
A common beginner mistake is to start building blocks in the app before knowing the total distance target. You end up with a warm-up that takes 40 percent of the session or a main set with no remaining volume budget. Decide the structure on paper first: warm-up volume, main set volume, cool-down volume.
Step 1: creating the warm-up block
Open a new session and start with the warm-up block. A standard warm-up in swimming typically includes:
A general swim of 200 to 400 m at easy pace (zone 1), often mixed strokes or freestyle
A short drill or kick set to activate technique focus
A build set of 4 x 50 m progressing from easy to moderate effort (zones 1 to 3)
For each repetition, set four fields: stroke, distance, zone, and rest interval. For the easy swim, zone 1 is appropriate. For the build set, assign zones 1 through 3 progressively.
Keep rest intervals short during warm-up: 10 to 15 seconds is standard for club-level swimmers. The goal is progressive activation, not fatigue accumulation. If your pool uses a pace clock, express the rest as departure intervals rather than passive rest — it is easier for swimmers to self-manage.
Step 2: building the main set
The main set is where you apply the session objective. The structure depends on what you are training:
Aerobic development: longer reps at moderate intensity, zones 2 to 3, rest 15 to 30 s. Classic: 5 to 8 x 200 m at approximately 85% of CSS pace.
Threshold work: medium reps at sustained high intensity, zones 3 to 4, rest 20 to 30 s.
Sprint development: short reps at maximal effort, zone 5, full recovery 60 to 90 s between reps.
For each set in the app, specify: number of repetitions, distance, stroke, intensity zone, and rest interval. If you add a note, keep it operational: a stroke cue, a pacing instruction, or a split target.
Avoid writing motivational comments in session notes ("give it everything!"). These age poorly and dilute the technical information swimmers actually need to read before getting in the water. Keep notes factual and instructional.
Step 3: adding the cool-down and reviewing total volume
The cool-down is a single block: 200 to 400 m of easy mixed swimming at zone 1, no interval pressure. Its function is active recovery and proprioceptive feedback after the main set load.
After adding it, check the total volume shown by the app. Compare it against your target range. If the session is short of your target, add a small aerobic set before the cool-down rather than extending the main set, which would shift the intensity profile.
Before sharing, do a final review from the top:
Warm-up is 20 to 25% of total volume
Main set reflects the stated objective
Cool-down is present
Total distance is consistent with the group's current training load
If you use reusable blocks, save the warm-up as a library block once you are happy with it. Most club-level warm-ups are interchangeable. Reusing them saves 3 to 5 minutes per session build, and keeps warm-up structure consistent across your training week.
Step 4: sharing the session with your swimmers
On Padlie, press share, copy the link, and send it through your usual channel. Swimmers open it without creating an account and see the full session detail: blocks, distances, strokes, zones, and intervals.
The entire process from session creation to link in your swimmers' hands takes under five minutes once you know the structure in advance. That is the practical time saving compared to writing on a whiteboard, assembling a spreadsheet, or describing the session verbally at the pool edge.
Share the link in your group's messaging channel the evening before the session, not the morning of. Swimmers who read the session in advance arrive with less cognitive overhead at the pool edge. They already know what is coming — you spend less time explaining and more time coaching.
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Build your first session in Padlie: warm-up, main set, cool-down, and share it with your swimmers in one link. Free plan, no credit card required.
Decide the session structure before opening the app: total volume, main set objective, and warm-up percentage. Building blocks without a volume target is the most common first-session mistake.
A standard warm-up runs 20 to 25% of total session volume. For beginner groups, a common estimate is 400 to 600 m. For intermediate groups, 800 to 1,000 m. Treat these as field benchmarks, not fixed rules.
For each repetition in the main set, set four fields: stroke, distance, zone, and rest interval. Keep notes operational — stroke cues and split targets, not motivational commentary.
Add the cool-down last, then verify the total volume against your target range. If you are short, add an aerobic set before the cool-down rather than extending the main set.
Share the link the evening before, not the morning of the session. Swimmers who read the session in advance arrive more prepared and require less deck explanation.
