How fast can you swim 1,500m?

This session will set your benchmark for you to see how much you can improve your time by. This workout combined with those of the coming weeks will give you the training stimulus to improve your 1,500m time. Once completed record this time in the comments section below.

This is the first session as we build your fitness to a new 1,500m PB. Remember to start with this session and then in three-four days time do the next session that will be sent through to you in a few days time.

Session One: 1,500m TT

  • 400m Warm Up;
  • 1,500m Time Trial;
  • 100m Cool Down;

Start the workout with a Warm Up covering 400m. During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Then swim 1,500m as fast as you can, continuously without stopping. This will serve as a benchmark of where you are at currently. Record your time from when you push off the wall until you’ve finished the last length of the 1,500m, or better yet get a friend to time and count your lengths.  Post your time, by writing it in the comments section below. This will keep you honest over the coming weeks as you move towards the end of the four week programme and a faster 1,500m time.

Complete your workout with a 100m Cool Down. Feel free to pause and stretch when needed and/or include stretching as a break between each length during the cool down until it is completed.

This session provides not just a benchmark but also a great training stimulus that develops your endurance and stamina.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at, and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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This post is also one of the Top 10 most popular workouts on, of which they are all included in the latest eBook Top 10 Workouts From Coach Ray – The Ten Most Popular Training Sessions from eBook.

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