Basic Endurance Swim

This workout is designed to build endurance. The rest intervals are short and the workout should be done at an easy controlled pace with an emphasis on good form. Based on your fitness level you can do more or less intervals in the main set, but keep the 10 second rest interval throughout. Workout #1 is for more experienced swimmers, but feel free to use either workout depending on how you feel.

Basic Endurance #1

Warm-up: 200-300 yards various strokes
6 x 50 drill/swim counting strokes

Main Set:10 x 100 with 10 second rest interval First 25 of each 100 is a drill followed
by 75 yards swum in good form at about
70% effort. Check your stroke count as you swim

Cool-down: 4 x 50 easy

Total 1,600-1,800 yards

 Basic Endurance #2

Warm-up: 6 x 50 swim various strokes
Drill 8 x 50 done as 25 drill/25 swim

Main Set: 10-16 x 50 with 10 seconds rest
Do the odds fast and evens easy. Pay attention to your stroke count on the fast intervals

Cool-down: 8 x 25 easy

Total 1,400-1,700 yards
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