Your browser is not currently set to accept Cookies or another program set to block cookies
IE 8 is not supported. You are using an UNSUPPORTED version of Internet Explorer

Filters

We use Cookies to store information and provide you a better experience. By visiting, you agree on our use of cookies.

Learn more

Improve Endurance | Swim Workout

Target Distance 1100m

Your intermediate Improve Endurance swim workout

A tough workout designed to test and improve your endurance. Push your swim to the limits with this stamina-building session.

Print your plan

Your Swim Workout

Warm up 200 Metres

  • 1 x 100m
    Front Crawl
    stroke
  • 1 x100m
    Backstroke
    stroke

Main set 700 Metres

  • 1 x 100m
    Front Crawl Kick
    stroke
    Kick with a kickboard. Remember to increase intensity in the main set. Target heart rate is 160-170bpm
  • 2 x 50m
    Breaststroke
    stroke
    Aim to swim the second half faster than the first
  • 2 x 100m
    Front Crawl
    stroke
    Aim to swim the second half faster than the first
  • 1 x 100m
    Tombstone Drill
    stroke
    This drill improves leg strength
  • 2 x 100m
    Front Crawl
    stroke
    Aim to swim the second half faster than the first

Cool down 200 Metres

  • 1 x 100m
    Backstroke
    stroke
  • 1 x 100m
    Front Crawl
    stroke
    Slowly bring the high heart rate and heavy breathing down