Tip 1: Adjust Your Workout On The Fly

Although we generally recommend sticking to the instructions in the workout, you can customize the workout on the fly:

Skipping and repeating intervals - you can skip or repeat intervals by pressing the front button during your workout then navigating to skip or repeat. The display will show the upcoming interval based on your selection. This is great for those times when you're running short on time, or when you feel you could swim a bit longer! Note: you cannot skip or repeat an interval on the workout's first or last intervals.

Keep swimming - at the end of the workout, you have the option to end your workout as planned, or to keep swimming. If you select to keep swimming, the display will switch to your regular pool swim dashboard. When you are done, save and quit the swim. The swim session will sync to your goggles as one continuous session.

Stroke type - the stroke indicated in the instructions is the recommended stroke type but if you do a different stroke type, the goggles will record that accurately and continue with the workout (e.g. if the instructions indicate to swim freestyle for this set, you can instead swim breaststroke)

Rest length - the indicated time for rest is the recommended length but, if you wish, you can start swimming before you see the word 'go!' or you can rest as long as you need after the 'go!' has appeared on the screen

Tip 2: Use Script To Help You Build A Guided Workout

Script is the engine behind our workout generator and powers the TrainingPeaks and TriDot importer. You can also create a workout from text (by copy/pasting or scanning text with your phone's camera) to have Script turn this into a workout. 

You can see the full instructions for creating a workout here: How do I build my own custom workout?

For information on using TrainingPeaks or TriDot, see here:

Importing Workouts from TrainingPeaks

Importing Workouts from TriDot

Tip 3: Hit Your Goals With Plans

FORM Plans include a progressive series of workouts to help swimmers at all levels achieve their swim goals. Each training plan includes coach-designed workouts, descriptions outlining the focus for each week and workout, and technique videos—all in the FORM Swim App.

Once you have chosen and synced your plan, the workouts will all be on your goggles, where you can access them. Your plan starts when you swim your first workout. You will always be presented with the next swim in the plan in your goggles but you can swim them in any order and in any week. Your plan will progress with each week but you can always access skipped or missed workouts in the app and in your goggles.

Your coach has set the recommended order of your workouts, but you can swim any day of the week and in any order. Start whenever you are ready, then stick to it as best you can. When your final week ends, you will see a summary in the app.

There are three plan categories available to choose from:

Triathlon

Prepare for your next race and arrive at the swim start line full of confidence.

Range: 8-24 weeks

Fitness

Designed to keep you fit and motivated to swim faster and further.

Range: 4-8 weeks

Skill Development

Includes everything you need to master specific areas of your swim technique.

Range: 2-4 weeks

See more about Plans: Following a Plan

Next Up: Lesson 5: Intro to SwimStraight™