Training articles

3 swimming training by levels with series of 500, 400 and 300

We leave you three swimming workouts based on the series of 500 meters as work in the main block.

In this article we leave you three swimming workouts based on the series of 500 meters as work in the main block.

In the article published by Triathlete, they tell us that they are designed for different levels, because if you are not able to do 4 × 500, you can download the session to 4 × 400 or even to 4 × 300

Then we leave the three workouts

High Level Training:

  • Total distance: 4.300 meters
  • 5-minutes heating
  • 4 × 150 (50 kick / 50 technique / 50 swim)
  • 4 × 500 (25 strong / 100 Soft)
  • 50 easy
  • 2 x (4 × 50)
  • 3 × 100, each longer than the previous one
  • 300 back to calm (50 technique / 100 swim)

Training Medium level:

  • Total distance: 3.500 meters
  • 5-minutes heating
  • 4 × 150 (50 kick / 50 technique / 50 swim)
  • 4 × 400 (25 strong / 74 Soft)
  • 50 easy
  • 2 x (2 × 50)
  • 3 × 100, each longer than the previous one
  • 200 back to calm (50 technique / 100 swim)

Training Low level:

  • Total distance: 2.400 meters
  • 5-minutes heating
  • 3 × 150 (50 kick / 50 technique / 50 swim)
  • 4 × 300 (25 strong / 74 Soft)
  • 4 × 75, rec 15 '' each length faster than the previous
  • 200 back to calm (50 technique / 100 swim)
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