Swim Endurance Build 2.5km

Warm-up: 

200 metres easy swim (freestyle or your preferred stroke)

4 x 50 metres kick (using a kickboard) with 15 seconds rest between each 50

Main Set: 

5 x 200 metres freestyle at a moderate pace (rest for 15-20 seconds between each 200)

10 x 100 metres alternating between freestyle and another stroke of your choice (rest for 10 seconds between each 100)

5 x 200 metres freestyle at a slightly faster pace than earlier (rest for 15-20 seconds between each 200)

Cool-down: 

200 metres easy swim (your preferred stroke) Stretching exercises for your upper and lower body muscles

Note: Adjust the intensity and pace according to your fitness level. If the distances seem too challenging at first, you can start with shorter distances and gradually increase as you build endurance. Remember to listen to your body and take breaks as needed.

Enjoy your swim workout and have a great session!