Free 2000m swim workout PDF for intermediate swimmers. Structured warmup, drill set, threshold main set, cooldown. Print or sync to your Garmin watch.
# Intermediate Swim Workout PDF — 2000m Pool Session
A balanced 2000m pool session for swimmers who know their zones. Drill-heavy warmup, a 10×100m threshold main set, and a clean cooldown. Free PDF, free builder, no email wall.
## What's in the PDF
- Warmup with stroke-prep drills
- 300m drill block (catch-up, 6-3-6, fingertip drag) to clean up mechanics
- Threshold main set: 10×100m in WA zone with consistent rest
- Cooldown to finish relaxed
- Every block prints with distance, zone, and rest
## Who this workout is for
Competent adult swimmers training 2–4 times per week, triathletes on an intermediate programme, Masters age-group racers, and fitness swimmers who want more than a random lap set.
If you've ever held a 1:45 interval on 100s for ten rounds, you're the target reader.
## Training zones used
This session uses GA1 (warmup/cooldown), TU (drills), and WA (threshold). The main set sits in the lactate-threshold zone — hard but sustainable. Zones print next to every block.
## Free vs Premium
The PDF is free and unwatermarked. AquaPlan Premium (€9/month, 14-day free trial) unlocks Garmin FIT export, unlimited saved plans, and unlimited builder-PDF exports per week.
## How to use it
Run this session once per week for 4 weeks and track your average 100m pace on the main set.
If you can hold the pace at the prescribed rest, tighten the rest by 5s on the next cycle.
## Frequently Asked Questions
**Is it really free?** Yes — direct PDF download, no signup.
**Can I customise it?** Yes, click Open in free builder to edit blocks, distance, zones, rest.
**Does it work on SCY or LCM?** Yes. Open in the builder and switch pool length; distances scale cleanly.
**Can I send to Garmin?** FIT export is Premium; the PDF is free for everyone.
