Swim workouts

Competitive endurance swim workout

An endurance swim is a long block of steady aerobic work: repeats at a pace you can hold, with short rests or send-off times. It is set at the competitive level, for swimmers who train for races. Times are based on 1:15 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

Distance3,200 m
Duration~51′
Pool · 25 m

Warm Up

(12′) 700 m
1
14 × 500:4250 ssend-offEN-1

Main

(15′) 1,050 m
2
7 × 1501:5220 srestEN-2

Technique

200 m
3
4 × 50freeTechnique

Main

(17′) 1,000 m
4
10 × 1001:2025 srestEN-1

Cool Down

(4′) 250 m
5
1 × 2002:58Recovery
6
1 × 500:43Recovery

Competitive · Endurance · 45 min · 25 m

  • Recovery
  • EN-1
  • EN-2
  • Technique
  1. 1
    Warm Up 700 m14 × 50 · 50 s send-off
  2. 2
    Main 1,050 m7 × 150 · 20 s rest
  3. 3
    Technique 200 m4 × 50 · free
  4. 4
    Main 1,000 m10 × 100 · 25 s rest
  5. 5
    Cool Down 200 m1 × 200
  6. 6
    Cool Down 50 m1 × 50

Same level, other goals

Same goal, other levels