Beginner endurance swim workout

An endurance swim builds your aerobic base: steady repeats with short rests, at a pace you can hold from the first rep to the last. This one is for beginners, swimmers who are starting to train with a plan. Times are based on 2:15 per 100 m, the engine’s default pace for this level. Available here: 30, 45 or 60 minutes in a 25 m or 50 m pool.

These are real workouts, made in advance by the SwimSensei engine for a fixed set of choices. In the app, the engine builds every workout around the swimmer who will swim it.

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Moderate

Distance1,750 m

Duration47′

Pool · 25 m

Warm Up

(15′) 600 m

2 × (2×50 + 2×100)25 srestEN-1

50 m – 1:1450 m – 1:14100 m – 2:29100 m – 2:29

Pre Set

(3′) 150 m

50 · 100EN-2

50 m – 1:09100 m – 2:18

Main

(19′) 750 m

3 × 1503:2230 srestEN-2

150 · 100 · 50EN-1

150 m – 3:41100 m – 2:2750 m – 1:13

Cool Down

(8′) 250 m

5 × 501:1915 srestRecovery

Beginner · Endurance · 45 min · 25 m

Recovery
EN-1
EN-2

1
Warm Up 600 m2 × (2×50 + 2×100) · 25 s rest
2
Pre Set 150 m50 · 100
3
Main 450 m3 × 150 · 30 s rest
4
Main 300 m150 · 100 · 50
5
Cool Down 250 m5 × 50 · 15 s rest