3 x 300 m Steady Swim with Kick for Beginners
A 1700 m beginner session with three steady 300 m freestyle swims and easy kick, a step toward 400 m and longer swims without stopping.
- Duration
- 41 minestimated
- Distance
- 1,700 m
- Effort
- 42
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 20 s | |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, steady and relaxed | 300 m | 85-92% CSS pace |
| 4.2 | Rest | 45 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 5.2 | Rest | 20 s | |
| 6 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Three hundred meters is a big step for many newer swimmers, twelve lengths in a 25 m pool without a break. Three of them with 45 seconds rest give you 900 m of steady aerobic work, and they teach you to find a pace you can sustain rather than one that only feels good for the first two lengths.
Swim each 300 at an easy, even effort. Breathe out steadily under water and take a calm breath before each turn. If you need a short stop in the middle, take it at the wall and continue, then aim for fewer stops next time. Easy kick 50s after the main set loosen the legs before the cool-down.
Swim this once a week. Once all three 300s feel controlled, shorten the rest to 30 seconds, then move on to 4 x 300 or 2 x 400.
Tips
- Count lengths in groups of four, each group is 100 m.
- Start every 300 slower than you think you need to.
- Keep the kick small and steady, it holds the legs up without costing much energy.
Good forPoolGeneral fitnessSprint triathlon
Season phaseBaseAny time