30-Minute Pool Endurance Swim

A steady-paced pool swim session focused on building aerobic endurance. Perfect for maintaining fitness and improving your base-level swimming capacity.

Warm-up (5 minutes)

• 200m easy freestyle, focus on smooth stroke technique
• 4 x 50m drill/swim (catch-up drill, fingertip drag)

Main Set (20 minutes)

• 8 x 100m at steady aerobic pace (RPE 5-6)
• Rest 15-20 seconds between each 100m
• Focus on consistent splits and bilateral breathing

Cool-down (5 minutes)

• 200m easy backstroke or freestyle
• 100m easy kick with board

Total Distance: Approximately 1,500m

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise program, especially if you have any pre-existing health conditions.