Endurance Challenge 5km Workout

This Endurance Challenge is a special overview of a 5,000 yard workout I completed with MySwimPro on the Apple Watch Series 4. In this article I’ll overview the workout strategy and run through a set by set analysis looking at the data captured with MySwimPro!

Workout Statistics:

• Distance: 5,000 Yards
• Duration: 82 Minutes
• Focus: Endurance Training

This workout was completed in a 25 yard swimming pool running a custom written swim workout with MySwimPro and the Apple Watch. The only equipment used was two sets of paddles (one small and one large). The workout took just over 80 minutes to complete with :30 seconds rest between sets and :60 seconds rest between set-groups. You can learn more about workout and set structure here.

Warmup

The warmup calls for two rounds of 3 x 100s Freestyle easy followed by a 200 Freestyle with a bit more effort. The goal of any warmup is to slowly engage each muscle group and energy system dynamically without over fatiguing the body. This workout’s warmup sets are listed below – two Rounds:

• 3 x 100s Freestyle @ 1:35 (Moderate)
• 1 x 200 Freestyle @ 3:00 (Endurance)

Pre Set

I like to swim every stroke in almost every single workout I do to refine my feel of the water. The Pre Set follows the same strategy as the warmup – to engage muscle groups and energy systems but with stroke. 6 x 50s Transition IM means two rounds of:

1. 1st 50: 25 Butterfly, 25 Backstroke
2. 2nd 50: 25 Backstroke, 25 Breaststroke
3. 3rd 50: 25 Breaststroke, 25 Freestyle

Following the 6 x 50s IM, we go right into 6 x 100s Freestyle with a slight descend 1-6. I’d like to build into my freestyle stroke and engage the right muscles before loading on paddles on the main set. Full Pre-Set listed below:

• 6 x 50s Transition IM @ 1:00 (Moderate)
• 6 x 100s Freestyle @ 1:30 (Endurance)

Main Set

The Main set is a lot of fun (and pain)! You go two rounds of 5 x 200s Freestyle with Paddles. On the first round I wore moderate-size paddles (just bigger than my hands). On the second round, I wore one size larger paddles to increase the resistance.

The 5 x 200s Free are followed by 4 x 50s Freestyle without paddles on a short rest interval (:35). You’re only supposed to get a few seconds rest on these. The last part of the main set (before repeating) is a 100 IM moderate pace. Full structure below (two rounds):

• 5 x 200s Pull @ 2:30
• 4 x 50s Free @ :35
• 1 x 100 IM @ 2:00

I was able to build into the Main Set and hold faster times on the second round on everything. The first round I averaged 2:14 on the 5 x 200s and on the second round I was able to get down to holding a sub 2:10 average. Breaking down the entire Main Set there was 2,000 yards averaging under 1:06 pace per 100 yards. I’ll take it!

Cool Down Set

The final part of the workout calls for 5 x 100s Freestyle easy on the 1:40. Rather than try to perform anything fast, the cool down is when you focus on stroke technique and maximizing distance per stroke. I was able to average 11 arm strokes per length in the cool down which is about what I do in the warmup when I’m fresh.

It’s always best to finish a workout feeling strong. You may be dead tired, but focus on keeping your stroke together so you can start the next workout with a pristine stroke. If you like this workout, you’ll love the 10k Challenge Training Plan and IMX Pro Challenge Training Plan.

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.”
Be sure to download the MySwimPro app in the App Store for iPhone and Google Play Store for Android!