Intermediate Swim Workout PDF — 2000m Aerobic 300s

# Intermediate Swim Workout PDF — 2000m Aerobic 300s

Practise even 100m splits inside moderate 300m repeats, with a short drill-to-swim block.

Who this session suits

For regular lap swimmers comfortable with 300m repeats. Hold a moderate 4–5/10 effort and compare your 100m splits. If later lengths become a struggle, reduce pace or use 200m main repeats for a 1600m session. Improve split consistency before adding a fifth 300m within your normal weekly load. All pauses are fixed rest after reaching the wall; breathe freely.

Session at a glance

- 400m warm-up and 6 × 50m catch awareness

- 4 × 300m at moderate aerobic effort, resting 30s between

- 100m easy finish; 2000m total

- Short version: 200m main repeats, 1600m total

Download or adapt the workout

Download /downloads/intermediate-2000m-swim-workout.pdf or open /free-workout-builder?preset=intermediate-2000m&from=swim-workout-pdf-intermediate to edit this exact session.

Frequently Asked Questions

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