Long Slow Distance Pool Swim: 2500m Aerobic Base

Session Overview

This 60-minute LSD pool session builds your aerobic swim base at a gentle, conversational pace — no intervals, no intensity, just sustained effort. Perfect for accumulating swim volume on recovery days or when you need endurance without the stress of a hard session.

What You’ll Need

• Pool access (25m or 50m)
• Goggles and swim cap
• Pull buoy (optional — for upper body focus segments)

Warm-Up (5 minutes)

Swim 200m very easy freestyle with a focus on long, slow strokes. Count your strokes per length — aim for no more than 20 strokes per 25m. These 200m are about getting your body temperature up and finding your rhythm.

Main Set

Swim 2300m continuous at Zone 2 effort — you should be able to breathe comfortably every 3 strokes throughout. There are no timed intervals; the goal is non-stop aerobic swimming.

• 0–800m: Easy freestyle, focus on stroke lengthening and relaxed bilateral breathing
• 800m–1600m: Optional 200m pull buoy segments every 400m — arms only, legs dragging
• 1600m–2300m: Return to full freestyle, maintaining the same easy pace throughout

Cool-Down (5 minutes)

Swim 200m backstroke or easy mixed stroke to flush your muscles. Focus on floating, slow breathing, and relaxing your neck and shoulders.

Coaching Notes

• If you feel the urge to speed up, actively hold yourself back — this session is about sustainable aerobic effort only
• Common mistake: turning this into a threshold session — heart rate should stay below 75% of max throughout
• Scale down to 1800m if newer to swimming; work up to 3000m+ over several weeks
• Great for days when you have a hard run or bike session elsewhere — this pairs well as a low-stress second session
• Target RPE 4–5; you should feel refreshed, not depleted, at the end