MIT Tri Club Home

AthletesSwimming WorkoutsTrack WorkoutsBreakwater Sports Home

Endurance Training 1

Objective: Train up your endurance by swimming intervals with decreasing rest.

Warm Up

4 X 200 (+20s) as follows:

  1. FS easy
  2. w/fins (if you have them) Kick on side 25, FS 25
  3. w/PB: Breathe 3/5/7/3...
  4. w/PB: No push off; Scull 1 to flags, FS to wall; STOP at wall, turn and Scull 1 to flags...

Main

Try to maintain a consistent pace for each interval distance - be sure not to exceed the rest intervals.

Faster Group Slower Group

2100 total - all FS

  • 6 x 50 + 15s rest
  • 3 x 100 + 15s rest
  • 3 x 200 + 10s rest
  • 2 x 300 + 10s rest
  • 6 x 50 + 5s rest

1800 total - all FS

  • 6 x 50 + 15s rest
  • 3 x 100 + 15s rest
  • 3 x 200 + 10s rest
  • 1 x 300 + 10s rest
  • 6 x 50 + 5s rest

Cool Down

200 FS easy

Return to Workout Directory.

Copyright © 2013 Breakwater Sports