4 x 200 m Aerobic Freestyle for Beginners
A 1600 m beginner session with four steady 200 m freestyle swims and short rests that builds the base for longer continuous swimming.
- Duration
- 39 minestimated
- Distance
- 1,600 m
- Effort
- 39
- 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-upRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, steady and relaxed | 200 m | 85-92% CSS pace |
| 4.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 5.1 | RecoveryRecovery Choice of stroke, easy | 50 m | 75-85% CSS pace |
| 5.2 | Rest | 20 s | |
| 6 | Cool-downRecovery Easy freestyle | 200 m | 75-85% CSS pace |
About this workout
A 200 m swim is long enough to settle into a rhythm and short enough that a newer swimmer can hold good form the whole way. Four of them with 30 seconds rest add up to 800 m of steady aerobic freestyle, a solid main set for someone building toward 1000 m without stopping.
Swim the 200s at a pace you could keep up for much longer. You should be able to breathe calmly every two or three strokes. If the last 50 of each 200 gets ragged, slow the first 50 down. The easy 50s afterwards in a stroke of your choice loosen the shoulders before the cool-down.
To progress, cut the rest to 20 seconds, then add a fifth 200, then try 2 x 400. If you cannot yet manage 200 m in one go, swim each one as 2 x 100 with a short break.
Tips
- Start each 200 slower than you think you need to.
- Breathe out under water so every breath in stays relaxed.
- Note the time of each 200 and aim for four similar times.
Good forPoolGeneral fitnessSprint triathlon
Season phaseBaseAny time