One-Hour Workout: Off-Season Endurance Swim

Now is the perfect time to concentrate on some lower-intensity swim workouts that are more technique-focused and aerobic in nature. This particular session can be adapted based on your current fitness and the time you have available. None of this off-season endurance swim workout should be hard or high intensity – quite the opposite.

After a 10-minute relaxed and smooth warm-up (ideally mixing up the strokes), you’ll begin the prep set which is all pull and you can add in other equipment too, such as a snorkel, paddles, and an ankle strap. Start with a 200 and then drop 25 from the distance each time, so you are following this pattern: 200, 175, 150, 125, 100, 75, 50, 25. Take 20-30 seconds rest between the longer distances and 15 seconds between the shorter distances.

The main set involves an element of choice, depending on your time and fitness: 8 x 150 or 8 x 100 swim, with 30 seconds rest between each interval, and gently building the effort every two repeats, so: intervals #1 and #2 are at 5/10 RPE (rate of perceived exertion); #3 and #4 are at 6/10 RPE; #5 and #6 are at 7/10 RPE; #7 and #8 are at 8/10 RPE. Do not be afraid to dial back the effort here and really use these swims as an opportunity to focus on weaknesses in your stroke mechanics: How is your catch? How is your body position in the water? What about your head position? These are just a few of the things to focus on. If in doubt about what areas to work on, ask a friend or training partner to video you swimming and find a reputable swim coach to help analyze your stroke for you. This is the perfect time of year to do that. Wrap up the workout with a 200-300 easy swim.

One-Hour Workout: Off-season endurance swim

Warm-up

10-minute easy, relaxed swimming, ideally with a mix of strokes, not just freestyle

Prep set

200-175-150-125-100-75-50-25 with 20-30 sec. rest on longer intervals, 15 sec. rest on shorter ones

All pull, with the option to include extra equipment as you desire, such as snorkel, paddles, and/or ankle strap

Main set

8×100 or 8×150, 30 sec. rest between each interval, progress effort every 2, so first 2 @ 5/10 RPE; next 2 @ 6/10 RPE; next 2 @ 7/10 RPE; final 2 @ 8/10 RPE.

Cool-down

200-300 easy swim