Set your target distance. Drag the slider to the total distance you want to swim.

Choose your focus. Pick what you’re training for – Recovery, Sprint, Mid-distance, or Long-distance.

Select your strokes. Tap any combination of freestyle, butterfly, backstroke, breaststroke, individual medley, or kick.

Add your equipment. Let the Coach know what’s in your bag – paddles, fins, pull buoy, snorkel, kickboard, or parachute.

Add anything else. Use the text box to make a request in your own words, like “I’d like lots of rest with these sprints.” The Coach also uses your Swim Profile to personalize the workout.

Tap Get AI Workout. Your personalized session is generated in seconds.

Review your workout. Read the Coach’s Notes, then tap View Workout to see the full set list (warm-up, main sets, and cooldown). Each set shows your distance, intervals, and rest.

Fine-tune the distance (optional). Drag the distance slider to make the session longer or shorter – the workout re-scales automatically. You can also use Coach Chat for plain-language tweaks.

Start or send to your watch. Tap Start Workout, then choose Start on iPhone or Send to Apple Watch. If you send it, give it a second to transfer, then start the workout on your watch and swim!