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The Evolving Swimmer- Workouts for Endurance

Focus on maintaining form over a longer interval to build up stamina and overall fitness.

Welcome to Part V of “The Evolving Swimmer” series. To view previous posts in the series, click here.

Endurance swimming is my favorite. I’m prone to zoning out mentally while I’m moving down the lane. Not so terrible except this practice lends itself to resuming old habits. Bad habits I’ve been working hard to eliminate.

For most of us non-experts, a balance of focus and daydreaming is necessary to swim a long distance without rest.

The goal of long sets is to improve aerobic fitness and stamina. If you do triathlons or plan to in the future, you must develop stamina in the water for your own safety. There is a huge difference when you swim in open water with no floor or wall to provide respite. Even turning at the end of the lane provides a mini break.

These are 2500 meter workouts but can easily be reduced according to your ability and fitness level.

If you’re fortunate enough to have a 50 meter pool nearby, take advantage for endurance sessions. Your workout will seem faster because each complete lap is 100 meters.

For explanation of the drills within these workouts, see Part III of The Evolving Swimmer series.

200 warm up
50 scullying
200 one arm drill
200 side swimming
10 x 50 sprint intervals
100 easy, 100 moderate, 100 fast
100 easy, 100 moderate, 100 fast
6 x 25 sprint intervals
500 straight steady pace
100 easy kick, no board
50 warm up
200 moderate
250 moderate
300 moderate
350 moderate
400 moderate
450 moderate
500 moderate to easy as you finish
200 warm up
200 one arm drill
100 six beat slide
10 x 100 alternating each 100 moderate & fast
1000 moderate
200 warm up
100 tapper
200 one arm drill
200 side swimming
100 six beat slide
2 x 50 fast
100 scully
3 x 500 moderate
300 warm up
100 favorite drill
200 side swimming
15 x 100 alternating 25’s as follows:
     25 kick no board
     25 right arm drill
     25 left arm drill
     25 sprint
300 moderate
100 cool down

Including drills in your workouts will break up the monotony. They also reinforce skills that soon will feel natural as you resume your freestyle.

Developing muscle memory is one of the most important goals for the evolving swimmer. With so many facets to freestyle, no one can focus on every little aspect at once. In any competition, it’s nice to have the confidence that you can rely on auto pilot if you need to. Especially if you’re in rough water or amongst hundreds of other water buddies.

Happy Swimming!

[sneak peek message=”Join me next week for the final post of the series with a critique of a popular training methodology and tips on open water swimming!”]


"Don't wait for your ship to come in- swim out to it."


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