4 45-minute swim workouts to get the most out of the pool

We leave you some 45-minute swim sessions to make the most of them published by triathlonmagazine.

In these times of pandemic, where access to swimming pools is marked by Covid restrictions, making the most of time is very important.

For that we recommend that you do a dry heating about 10 minutes before entering the water, for example using a pair of elastic bands.

This is an example of warm-up:

  • 5 x 30 seconds butterfly / 30 rec
  • 6 x 45 seconds freestyle / 30 rec

@ / rec = recovery seconds

We recommend that you do a dry warm-up for about 10 minutes before entering the water

Session 1, pace control

Total distance: 2.000 m

  • 100 free swim
  • 100 kick
  • 100 sweater
  • 100 free swim
  • 2X (
    • 200 increasing pace every 50 meters @ 20 REC
    • 3 x 100 (Each series faster than the previous one) @ 15 REC
    • 4 x 50 progressive @ 10 REC
    • 50 kick)
  • 100 back to calm

Session 2, speed

Total distance: 2.000 m

  • 200 free swim
  • 200, doing 10 hard kicks and 10 soft kicks
  • 200 25 fast / 25 smooth
  • 6 X (resting 10 seconds on sets of 50)
    • 50 easy
    • 25 fast / 25 easy
    • 50 strong
    • 25 easy / 25 strong
    • 100 kick
    • 100 free swim

Session 3, aerobic performance

Total distance: 2.200 m

  • 200 easy freestyle
  • 100 kick
  • 800 free swim - competition pace @ 30 REC
  • 400 pull / paddles @ 30 REC
  • 400 fins / blades @ 20 REC
  • 200 kick
  • 100 easy freestyle

Session 4, threshold work

Total distance: 2.000 m

  • 200 easy Free swim
  • 200 50 butterfly / 50 kick
  • 2 x 50 (25 fast / 25 easy @ 10 REC)
  • 4 x 100 at your best pace @ 15 REC
  • 100 pull @ 10 REC
  • 4 x 50 at a rate of 100 @ 10 REC
  • 100 pull @ 10 REC
  • 2 x 100 at your best pace @ 15 REC
  • 100 pull @ 10 REC
  • 2 x 50 at a rate of 100 @ 10 REC
  • 100 pull @ 10 REC
  • 100 kick
  • 100 back to calm

Session 5, aerobic work

Total distance: 2.000 m

  • 300 free swim
  • 100 kick
  • 100 Pull
  • 12 x 50 blades and fins @ 5 REC
  • 4 x 200 @ 20 REC, like this:
    • 50 kick 100 swim
    • free ace 25 soft / 25 strong
    • 50 sweater
  • 100 back to calm

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