Long Distance Swimming Workouts

1,000-Meter Freestyle Workout

For beginner to intermediate long-distance swimmers, a 1,000-meter freestyle swim is an appropriate starting point. Freestyle is the most efficient stroke and when swum at a consistent pace, can help build cardiovascular endurance. Strong cardiovascular endurance is needed for longer distances and periods of time. A 1,000-meter freestyle swim ranges from a 30- to 60-minute workout. If you cannot swim for 1,000 meters without stopping, break the workout into five 200-meter chunks with one-minute intervals. More than two minutes of rest decreases your heart rate and signals to your body that you are finished working out.

1,600-Meter Freestyle Build Workout

For a longer 45- to 80-minute, 1,600-meter workout and to maximize cardiovascular fitness for an intermediate to advanced swimmer, include different intensity levels. Freestyle build workouts mean that each chunk is faster than the previous chunk. Complete the workout in chunks of 400 meters. The first 400 meters should be performed slowly, the second 400 meters at a slow-moderate pace, the third 400 meters at a moderate-high intensity and the last 400 meters at a sprint. Intensity levels vary among individuals.

You can use your target heart rate, which is 220 minus your age, to measure your maximum exertion rate or your highest intensity level. Twenty percent of your maximum heart rate will be at a slower pace, 30 to 50 percent at a slow-moderate pace, 50 to 60 percent of your maximum heart rate is a moderate-high intensity speed and 70 to 100 percent of your maximum heart rate is a sprint or vigorous intensity level.

3,200-Meter Freestyle Workout

Longer workouts of 3,200 meters are usually for individuals interested in triathlons. At this distance, swimming freestyle for the swimming duration and with lots of practice is the best way to improve. Triathletes training for a long-distance event should swim 3,200 meters -- approximately 2 miles -- at least three times weekly and work their way up to four or five. Swimmers should focus on proper technique and a consistent rhythm. Breathing every three strokes to avoid overuse of one arm, which could cause tendinitis or muscle strain.

Mindset

Long-distance swimming is as much about physical fitness as it is about a strong mindset. Allow your mind to wander while you are swimming and focus on proper breathing and stroke technique. This can serve as a form of meditation, which can help you formulate and sort your thoughts and prepare you for the rest of your swim. It can also leave you feeling refreshed after your workout.