Today we have another Endurance Treat for you! For the longer distance swimmers, who race 400m + this is a great workout for refining your pace and working on keeping your finish strong.
It's also perfect for regular training, as we all know swimming the same 60 laps up is both slightly boring and doesn't really improve your speed, fitness or technique. This work out is designed to keep you thinking throughout the longer swims on your pace.
We hope you enjoy it!
So we are going to start with out usual warm up to get those shoulders loose
Warm Up – 600m
400m Freestyle
Easy and relaxed. Focus on a long stroke and good body position.
200m Backstroke
Smooth swimming, allowing the shoulders to loosen up before the main work begins.
Prep Set – 600m
4 × 100m Freestyle – Build
20 seconds rest
Build your speed gradually through each 100m, starting relaxed and finishing at a strong but controlled pace.
4 × 50m Freestyle – 25m Drill / 25m Swim
15 seconds rest
Alternate between finger drag and catch-up drill.
Main Set – 2400m
2 × 600m Freestyle
30 seconds rest
#1 – Aerobic
Settle into a sustainable endurance pace. Keep your stroke long, breathing relaxed and effort controlled.
#2 – Negative Split
Swim the second 300m faster than the first. Don't make the opening half artificially slow — establish a good aerobic rhythm and progressively increase your effort.
4 × 200m Freestyle
20 seconds rest
Hold a strong, consistent pace across all four.
Aim to keep your times as close together as possible rather than allowing the first 200m to be significantly faster than the last.
4 × 100m Freestyle
20 seconds rest
Race Rhythm
Move into the stroke rate and rhythm you would aim to hold when racing 400m+ freestyle.
Strong turns, controlled breathing and consistent speed throughout.
We all know a sprint finish is good for us!
Swim Down – 400m
200m Easy Freestyle
100m Backstroke
100m Choice
Relax your stroke, allow your heart rate to gradually come down and finish feeling loose.
If you want some more detail on any of the terms used - they are explained in more detail below -
Coaching Notes
Aerobic Pace
Your aerobic pace should feel sustainable rather than easy. You should be working, but still feel in control of your breathing and technique. Aim for a pace you could maintain for a prolonged swim without your stroke beginning to deteriorate.
Negative Split
A negative split means swimming the second half faster than the first. The aim isn't to make the opening half excessively easy, but to control your early effort so that you have enough left to increase your speed later. It's a valuable skill for longer races where starting too quickly can be costly.
Holding Pace
Consistency is the challenge during the 4 × 200m. Try to make each repeat as similar as possible. If your first 200m is considerably faster than the others, you've probably started too hard. Good endurance swimming is about finding a strong pace that you can reproduce even as fatigue builds.
Race Rhythm
Race rhythm is about practising the pace, stroke rate and technique you want to use in competition. Focus on maintaining a purposeful stroke, efficient turns and controlled breathing rather than simply swimming as hard as possible.
Build
Start each repetition relaxed and gradually increase your speed throughout the 100m. As your effort rises, maintain the same efficient technique rather than shortening or rushing your stroke.
Finger Drag
During the recovery phase, lightly drag your fingertips across the surface of the water. Keep the elbow relaxed and high, encouraging a smooth recovery without creating unnecessary tension through the shoulders.
Catch-Up
Keep one arm extended in front until the recovering hand reaches it before beginning the next stroke. Focus on maintaining length through the body and a controlled catch. Avoid pausing for too long at the front of the stroke.
Don't forget to follow us on Instagram: Instagram
TikTok: TikTok - Make Your Day
and check out our first collection of beautiful caps to train in here: Products – Main Set Swim