Long Distance Swimming Workouts

These workouts are based on completion in a duration of 1 hour.(assuming you can complete 3-4Km in a one hour session). If you can’t then scale the workout by reducing the number of repetitions  in a set rather than the number of sets or distance of each rep.

The focus of these sessions is on developing endurance for long distance freestyle events 1500m-4km. They are ideal to help build an endurance base, and get you ready for either 1500m events or Olympic distance up to Ironman distance triathlons.

Warm Up (1000m)

Ideally always warm up for at least 1000m, Keep the HR low during the warm up and try to mix up the strokes to ensure every major muscle group has been used. Example warm up below.

  • 400m Freestyle relaxed pace (<50% max HR)
  • 30seconds rest
  • 4x100m (25m Kick, 25m Pull, 25m Drill, 25m swim) 100m on each stroke
  • 1 minute rest
  • 4x50m Gradual building speed throughout the 50m (max speed last 10m)

Distance Freestyle Sets (2000m)

  • 20x100m as:
    • 5x100m on 2mins
    • 5x100m on 1.55
    • 5x100m on 1.50
    • 5×100 on 1.45
  • 2000m straight as :
    • 500m Alternating Freestyle/Drills
    • 500m Freestyle Pull
    • 500m Freestyle Kick with Fins
    • 500m Relaxed Freestyle
  •  4x500m Swim and Drills:
    • 500m Building each 100m faster than the last to finish at 90% effort
    • 2mins rest
    • 5x100m steady freestyle drills
    • 2mins rest
    • 500m Building each 100m faster than the last to finish at 90% effort
    • 2mins rest
    • 5x100m steady freestyle drills
  • Timed 30 minute swim
    • Swim as far as you can in 20minutes
    • 200m recovery
  • Freestyle Repeats Short Rest (2000m)
    • 40 x 50m Freestyle 10 sec rest
    • 20 x 100m 10 sec rest
    •  4 x (50m, 100m,,150m,200m) with 30 sec rest between each
    • 8 x (25m, 50m, 75m, 100m) with 10 sec rest between each
  • 5x400m Freestyle
    • 400m last 25m fast
    • 30sec rest
    • 400m last 50m fast
    • 1min rest
    • 400m last 75m fast
    • 1.30 mins rest
    • 400m last 100m fast
    • 2mins rest
    • 400m last 125m fast
  • Freestyle speed endurance
    • 4x100m build each 100 faster than previous (3 sec rest)
    • 1min rest
    • 3x 150m last 50 fast (30 sec rest)
    • 2min rest
    • 2 x 200m last 25 (30 secs rest)
    • 1min rest
    • 1 x 400m race pace
  • Ascending Set (2000m)
    • 100m 10 sec rest
    • 200m 10 sec rest
    • 300m 10 sec rest
    • 400m 10 sec rest
    • 1 min rest
    • 100m 10 sec rest
    • 200m 10 sec rest
    • 300m 10 sec rest
    • 1 min rest
    • 100m 10 sec rest
    • 200m 10 sec rest
    • 1 min rest
    • 100m
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