This workout of the week is a special behind the scenes look at a 1,500m workout completed with the Apple Watch Series 3. I personally swam this workout as prescribed and in this deep dive I overview some of the stats and strategy behind executing this type of workout.

Workout Statistics:

  • Distance: 1,500m
  • Duration: 32 Minutes
  • Focus: Freestyle Technique

Main Set

Swim the main set with the focus on holding a max distance per stroke on the 200 pull then descend the 4 x 50s that follow. Because the main set is two rounds, you can descend each set within the main set across the two rounds. The second 200 should be faster than the first round’s 200 and the second set of 4 x 50s should be faster than on round one.

IM Cool Down

When you finish any workout, you want to feel strong and in control of your strokes. Finishing with a 100 IM allows you to focus on maintaining stroke technique across each stroke. Because you’re only swimming 25 meters of every stroke, it’s relatively simple to keep it together even if you’re fatigued from the main set the preceded it.

Using data to help you understand your swimming performance is one of the most efficient ways to help you improve in the water. With advances in wearable technology, the most important metrics can be tracked automatically and used to your advantage.
“If you can’t measure it, you can’t improve it.”
Read More: Advanced Analytics
Be sure to download the MySwimPro app in the App Store for iPhone and Google Play Store for Android!



    • Hi Douglas! Currently we don’t have the ability to load a workout from our website to our app, so sorry about that. But you can watch the video, and manually type it into your phone app, then load the workout onto your smartwatch. If you have any other questions, email us at

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