First Continuous 1000 m Swim
A 1600 m session with a continuous 1000 m freestyle swim at the center, a common milestone for new swimmers and sprint triathletes.
- Duration
- 35 minestimated
- Distance
- 1,600 m
- Effort
- 41
- 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 | |
| 4 | IntervalEndurance Freestyle, steady, no stopping | 1000 m | 85-92% CSS pace |
| 5 | Rest | 1 min | |
| 6 | Cool-downRecovery Easy backstroke or breaststroke | 200 m | 75-85% CSS pace |
About this workout
Swimming 1000 m without stopping is a milestone for many adult swimmers and the point where a sprint triathlon swim starts to feel manageable. This session puts that swim in the middle, after a short warm-up and before an easy cool-down.
The pace is the whole secret. Start far easier than feels necessary and settle into a rhythm you could hold for 30 minutes. Breathe out steadily under water and keep the kick small. If you need to stop, rest at the wall for a few breaths and continue, then try again in a week or two with fewer stops. Turns are where many swimmers lose their breath, so take a calm breath before each wall.
Swim this once a week alongside a shorter session. Once 1000 m feels comfortable, extend it by 200 m every second week.
Tips
- Count lengths in blocks of four so you do not lose track.
- Switch to a few strokes of breaststroke if you need a break, instead of stopping.
- Keep the first 200 m the slowest part of the swim.
Good forPoolGeneral fitnessSprint triathlonOpen water
Season phaseBase