Cardio sessionFree
Swim Technique and Endurance – 1,500 Meters
Swim more efficiently before swimming faster
34
min
A warm-up, 8 × 50 m of drills, 400 m of aerobic swimming and a cool-down.
What does the session look like?
34 min
Total time
25
Training load
034 min
Some values are estimated because there is no athlete profile.
Time in each zone
Z1 · 10 min (29%) Z2 · 16 min (48%) Z3 · 8 min (24%)
Step by step
Swimming
Warm up
- 200 m at Z1 (Easy freestyle, mix in backstroke if needed)
Drills8 ×
- 50 m at RPE 3 (Odd: catch-up drill. Even: side kick 6 kicks then 1 stroke)
- rest: 20 s
8 × (50 m at RPE 3 / 20 s)
Aerobic
- 400 m at Z2 (Smooth freestyle, breathe every 3 strokes if comfortable)
Steady4 ×
- 100 m at Z3 (Focus on long strokes and a steady kick)
- rest: 15 s
4 × (100 m at Z3 / 15 s)
Cool down
- 100 m at Z1 (Easy choice of stroke)
Who is it for?
Beginner swimmers and triathletes who want a better freestyle.
Who is it not for?
People who cannot yet swim 50 m of freestyle.
