Endurance Swim — 1500m

The workout

WU: 400m mixed drills (100 catch-up + 100 fingertip drag + 100 side-kick + 100 easy). MAIN: 4×200m at CSS+15s (30s rest). Focus: long stroke, pull all the way through to hip, strong kick finish. CD: 200m easy backstroke. Total: 1500m.

Targets

200s at CSS+15s = ~1:49/100m. Aerobic, comfortable.

Cues

Exhale fully underwater. Relaxed breathing = faster swimming.