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Improve Endurance | Swim Workout

Target Distance 950m

Your Beginner 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.

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Your Swim Workout

Warm up 200 Metres

  • 2 x 50m
    Front Crawl
    stroke
  • 2 x 50m
    Backstroke
    stroke

Main set 500 Metres

  • 4 x 50m
    Front Crawl
    stroke
    Want an extra challenge? Try using a kickboard for 2 x 50m and move in the water by kicking only. This helps to build leg strength
  • 2 x 50m
    Breaststroke
    stroke
    Aim to swim the second 50m faster than the first 50m
  • 2 x 50m
    Front Crawl
    stroke
    Aim to swim the second 50m faster than the first 50m
  • 1 x 50m
    Tombstone Drill
    stroke
    Not got a kickboard? Instead, try backstroke with your hands by your sides so you’re using your kick only to move through the water
  • 2 x 50m
    Front Crawl
    stroke
    Aim to swim the second 50m faster than the first 50m

Cool down 200 Metres

  • 2 x 50m
    Backstroke
  • 2 x 50m
    Front Crawl
    stroke
    Slowly bring the high heart rate and heavy breathing down