Easy 1200 m Recovery Swim for Beginners
A 1200 m easy session for beginners with relaxed freestyle, light kick and other strokes, to move the body the day after harder training.
- Duration
- 33 minestimated
- Distance
- 1,200 m
- Effort
- 27
- Level
- Beginner
- Focus zone
- Recovery
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-upRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Freestyle, easy and long | 100 m | 75-85% CSS pace |
| 4.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Backstroke or breaststroke, easy | 50 m | 65-80% CSS pace |
| 5.2 | Rest | 20 s | |
| 6 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Easy swimming is a good way to recover from harder training, whether that was in the pool or on land. The water carries your body weight, the movement loosens stiff muscles and the circulation picks up without real stress. The key is that it stays truly easy. A recovery swim that turns into a workout costs energy instead of restoring it.
This session keeps everything short and gentle. After an easy warm-up you kick with a board, swim four relaxed 100s of freestyle with long rest and then switch to backstroke or breaststroke, whichever feels better for your shoulders and back. You should finish the session feeling fresher than when you started.
It suits beginners and anyone returning to swimming after a break. If you feel tired or sore, swim less. If you feel great, resist the urge to speed up and save that for your next hard day.
Tips
- Breathe as often as you like, there is no target pattern today.
- Stretch out each stroke and enjoy the glide.
- Have a drink afterwards even if you do not feel thirsty.
Good forPoolGeneral fitness
Season phaseRecoveryAny time