Part X · Swim workouts
Long Swim: The Water's Long Effort
Why an Aerobic Swim held past fifty minutes is the swim plan's volume anchor, and what it teaches that shorter swims can't.
Part I
Become capable of going anywhere, anytime.Part II
Move well through the worldPart III
How you train for it
Part IV
Keep movingPart V
The body at work
Part VI
Make it a practice
Part VII
Nutrition for endurance athletesPart VIII
Choose a challengePart IX
Running workoutsPart X
Swim workoutsPart XI
Swim drillsPart XII
Cycling workoutsPart XIII
Kettlebell routinesPart XIV
Kettlebell exercisesPart XV
Yoga routinesPart XVI
Yoga posesPart X · Swim workouts
Why an Aerobic Swim held past fifty minutes is the swim plan's volume anchor, and what it teaches that shorter swims can't.
50 to 80 continuous minutes at a conversational effort. It counts as your long effort, the same as a run past 90 minutes or a ride past two hours.
Drills make up the warm-up. A Long Swim starts fresh, which is when technique work lands best.
The same pattern at minute 70 as at minute 10. If your breathing climbs later on, slow down.
RPE 3, an effort you could hold for hours. It should never feel like a test.
Mix in a couple of minutes of backstroke or breaststroke every 10 to 15 minutes to keep the shoulders fresh.
The diaphragm and the muscles between your ribs pull against the water on every breath. An hour of that trains them.
Demonstration coming soon