Competitive recovery swim workout

A recovery swim is the easy day between hard ones: relaxed aerobic swimming with a short technique part, without building fatigue. 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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Easy

Distance3,250 m

Duration~48′

Pool · 25 m

Warm Up

(9′) 600 m

3 × 2002:442:55send-offEN-1

Technique

400 m

8 × 50freeTechnique

Main

(30′) 2,100 m

4 × 5006:4220 srestEN-1

2 × 500:4230 srestEN-1

Cool Down

(2′) 150 m

1 × 1001:28Recovery

1 × 500:44Recovery

Competitive · Recovery · 45 min · 25 m

Recovery
EN-1
Technique

1
Warm Up 600 m3 × 200 · 2:55 send-off
2
Technique 400 m8 × 50 · free
3
Main 2,000 m4 × 500 · 20 s rest
4
Main 100 m2 × 50 · 30 s rest
5
Cool Down 100 m1 × 100
6
Cool Down 50 m1 × 50