If you searched for a weight loss swim workout with endurance, you likely want a longer, steady session that keeps the heart rate up without speed work. This workout is built for beginners who can swim continuously and want more volume. Over 1500 yards you will swim longer repeats at a calm, consistent pace. The focus is smooth breathing and repeatability so you can build aerobic capacity and support calorie burn over time.
Workout
Weight Loss Endurance Swim Workout (1500 yards)
A 1500 yard weight loss endurance swim workout with longer steady repeats.
1500 yards40 minBeginnerWeight Lossfreestyle
Updated about 1 month agoAWBy Austin Witherow
Workout at a glance
Quick snapshot of the session so you can decide if it fits today.
Distance
1500 yards
Time
40 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Swimmers who want longer aerobic sets for weight loss.
- Adults building endurance with low-impact cardio.
- Triathletes working on steady swim base.
- Anyone ready for a longer pool session with simple structure.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
Included in these plans
How to use this workout
Swim the longer repeats at a pace you can hold without strain. Keep the rest short but steady so your breathing stays under control. If you get tired, add rest or cut one repeat instead of forcing the pace.
Set breakdown
Set 1
Warm-up
1 x 300 yards · Rest 30s
Easy swim, relaxed breathing
Effort: Easy (3-4/10)
Set 2
Drill set
4 x 50 yards · Rest 20s
Catch-up drill, long strokes
Effort: Easy (3-4/10)
Modification: Swap to easy freestyle if needed.
Bonus: Breathe every 3 strokes on the last two.
Set 3
Main set
3 x 200 yards · Rest 25s
Steady pace, smooth breathing
Effort: Moderate (5-6/10)
Modification: Do 2 x 200 if you need extra rest.
Bonus: Hold a consistent pace each 200.
Set 4
Support set
4 x 50 yards · Rest 20s
Controlled pace, focus on form
Effort: Easy (3-4/10)
Modification: Swim 4 x 25 if tired.
Bonus: Descend the last two reps.
Set 5
Cooldown
1 x 200 yards
Easy choice, reset breathing
Effort: Easy (3/10)
Modifications
Short on time
Reduce the longest set by one repeat to cut volume.
Extra recovery
Add 10 seconds of rest between repeats to keep form steady.
Coach notes
Key cues
- Keep the stroke long and quiet on the longer repeats.
- Maintain the same breathing pattern throughout.
- Use the wall to reset your body line every turn.
Common mistakes
- Pushing too hard early and fading later.
- Letting the hips drop when tired.
- Skipping the cooldown after long repeats.
Coaching tip
Think of even pacing as the win. Consistency builds endurance quickly.
Common mistakes + quick fixes
- Starting too fast: choose a pace you can hold for every repeat.
- Breathing changes: keep the same rhythm to stay relaxed.
- Skipping recovery: take the rest to keep form steady.
FAQs
Is 1500 yards too long for beginners?
It can be if you are new. Reduce one set if needed and build up over time.
How hard should the longer repeats feel?
Moderate. You should be able to keep the same pace the whole time.
Can I split longer repeats into 50s?
Yes. Use the same rest and keep the pace steady.
Can I do this in a 25 meter pool?
Yes. Keep the structure and adjust to the nearest 25 meters.
How often should I do endurance swims?
Once or twice per week is enough for beginners.
Get longer weight loss swim sessions
Join the Pocket Swimmer list for endurance-focused workouts that build steady aerobic fitness. Weekly sessions and early app access included.
This workout is for informational purposes only and is not medical advice.