Continuous 2000 m Aerobic Swim
A 2800 m session built around a 2000 m continuous freestyle swim at steady aerobic pace, for open water and longer triathlon preparation.
- Duration
- 58 minestimated
- Distance
- 2,800 m
- Effort
- 72
- Level
- Intermediate
- 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 | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | IntervalEndurance Freestyle, steady and even | 2000 m | 85-92% CSS pace |
| 5 | Rest | 1 min | |
| 6 | Cool-downRecovery Easy backstroke | 200 m | 75-85% CSS pace |
About this workout
Long continuous swims train what interval sets cannot quite reach. You learn to hold your stroke together when the shoulders tire, to breathe and turn in a steady rhythm, and to keep your concentration for half an hour or more. For open water swimmers and triathletes, who never get a wall to rest on in a race, that is a large part of their swim fitness.
Swim the 2000 m at a steady aerobic effort, roughly 10 to 15 seconds per 100 m slower than your CSS. Check your split at 1000 m and aim to swim the second half as fast as the first or slightly faster. If you have a pull buoy, you can swim the middle 400 m with it to change the load.
Use this session once every week or two in the base phase. Extend it to 2500 m and then 3000 m as your fitness grows.
Tips
- Let the watch count the lengths and check your 500 m splits.
- Look at the wall at the end of each length and swim straight at it.
- Take a sip of water before the long swim if the pool is warm.
Good forPoolOpen waterStandard-distance triathlonHalf-distance triathlon
Season phaseBase