Intermediate endurance swim workout

An endurance swim is steady aerobic work that builds your base: repeats at a pace you can hold, with short rests. It is set at the intermediate level, for swimmers who already train regularly. Times are based on 1:45 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

Distance2,150 m

Duration46′

Pool · 25 m

Warm Up

(16′) 700 m

14 × 500:571:10send-offEN-1

Main

(24′) 1,200 m

8 × 1001:4525 srestEN-2

2 × (2×50 + 100)3:40send-offEN-1

50 m – 0:5750 m – 0:57100 m – 1:55

Cool Down

(5′) 250 m

5 × 501:015 srestRecovery

Intermediate · Endurance · 45 min · 25 m

Recovery
EN-1
EN-2

1
Warm Up 700 m14 × 50 · 1:10 send-off
2
Main 800 m8 × 100 · 25 s rest
3
Main 400 m2 × (2×50 + 100) · 3:40 send-off
4
Cool Down 250 m5 × 50 · 5 s rest