Swim workout #24

With the 24th swimming program we conclude our 12-week training series. In the last session, we combine increasing speed and long-distance endurance. This lays the foundation for the beginning of the open water training.

Beginners (2,400m)

  • Swim 200m
    • 6x 50m technique (25m Kr technique + 25m Kr total)
    • 300 - 600 - 900m

      -300: swim the first 150m SW pace + 150 GA1
      -600: 200GA2 + 100GA1 + 200GA2 + 100GA1
      -900: the first 200 GA2 with paddles + 700 GA1 normal

      • Swim 100-200m easily

Advanced (3,400m)

  • Swim 400m, all layers
  • 8x 50m technique (25m Kr technique + 25m Kr total)
  • 400 - 800 - 1200m

-400: swim the first 200m SW pace + 200 GA1
-800: 300GA2 + 100GA1 + 300GA2 + 100GA1
-1200: the first 300 GA2 with paddles + 900 GA1 normal

  • Swim 100-200m easily

Terms / Abbreviations

  • Positions = different swimming styles
  • Del = dolphin, Rü = back, Br = chest, Kr = crawl
  • P = pause length in seconds
  • SP = series break
  • GA1 = basic endurance (long-distance pace)
  • GA2 = extended basic endurance (~competition pace olympic distance middle distance)
  • SW = threshold pace (400m-500m pace), broken down from that SW50/100 = average pace 50/100m
  • EB = development area (high short distance pace 100-200m / interval based)
  • SB = (submax) sprint pace (25-50m)

Further tips on material and technology

Start of the open water season

This is how a professional Neotest works

Neotest Tour 2022: all dates

Prevent chafing in the neo

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