Pocket Swimmer

Introduction

A 1,500-yard endurance base swim workout for aerobic endurance and pacing consistency, using steady reps and controlled rest.

Set 1

Warm-up

Total 300 yards

1 x 300 yards · Rest 30s

200 easy swim + 4x25 drill focus

Set 2

Main set

Total 600 yards

3 x 200 yards · Rest 20s

Steady aerobic pace

Set 3

Main set

Total 400 yards

4 x 100 yards · Rest 15s

Build each 100

Set 4

Cooldown

Total 200 yards

1 x 200 yards

Easy choice

Weight Loss Steady Swim Workout (1200 yards)

1200 yards · 30 min

A steady 1200 yard weight loss swim workout that builds aerobic endurance and calorie burn.

Beginner Endurance Swim Workout (1000 yards)

1000 yards · 35 min

A 1000-yard beginner endurance swim workout for aerobic pacing, longer repeats, and continuous swimming confidence.

Beginner Mixed Swim Workout (1200 yards)

1200 yards · 40 min

A 1200-yard beginner mixed swim workout for pacing control, all-around technique, and steady endurance.

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