With a short warm up and longer main set, this workout is ideal for developing aerobic swim fitness. The variable pacing in the 800s is an excellent way to build endurance while locking in effort control to improve your “recovery” under stress. The key to this workout is really feeling the intensity changes within each 800. Remember, you don’t rest until after each 800 and you should be changing your effort after each 200 within the 800.
Warm Up
200 easy swim
Main Set
3 x 800 (done as 200 aerobic swim + 200 tempo swim + 200 aerobic swim + 200 tempo swim) on :45 rest
Cool Down
200 easy swim
Total: 2,800 yards
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