Get Back into Swimming: Session 1 – Improve Endurance

A workout designed to test and improve your endurance. Push your swim to the limits with this stamina-building session.


Warm up 150 metres


1 x 50m Front Crawl


2 x 50m Back Stroke


Main set 400 metres


4 x 50m Front crawl


Want an extra challenge? Build leg strength and try using a kickboard for 2 x 50m and move in the water by kicking only


2 x 50m Breaststroke


Aim to swim the second 50m faster than the first 50m


2 x 50m Front crawl


Aim to swim the second 50m faster than the first 50m


Cool Down 150 metres


2 x 50m Backstroke


1 x 50m Front crawl


Slowly bring the heartrate and heavy breathing down