Aerobic base: 5 × 200 m — start position
Start
Aerobic base: 5 × 200 m — end position
End

Pool / Session / Intermediate

Aerobic base: 5 × 200 m

Steady swimming to build endurance. The pace is one you could hold for much longer.

Duration
≈ 45 min, ≈ 1,800 m

The session

  1. Warm up: 300 m easy, then 4 × 50 m drill of your choice.
  2. 5 × 200 m freestyle at a steady pace, 30 s rest. Hold the same time on each.
  3. 200 m pull with a pull buoy, easy.
  4. Cool down: 100 m easy.

Tips

  • You should be able to say a short sentence at the wall.
  • If the last 200 m is much slower, start the next session a little easier.

Good for

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