Having a solid foundation in general fitness, for me, includes upper body endurance. Swimming is one of the best activities/skills that take such endurance. In my mind, swimming and running are the purest of these pursuits--they are the ways in which we athletes move our bodies, unassisted, through the only mediums through which we can travel unassisted--air and water.

Swimming is special for me in that it was my first sport. It isn't my best sport, but it was my initial contact with my own athleticism, way back some 30 years ago. It is also where I personally rank the best (compared to the field) in every triathlon I've ever done which sounds pretty cool until you realize that all that means is that no matter how well I end up doing I will be passed by the faster runners and bikers that get out of the water behind me. But I digress...

Although I stepped away from swimming for 10 years after high school, I rediscovered it a decade later after spontaneously entering a 10 mile open water swim. It was awesome. I've since developed a massive respect and affinity small niche group of true distance swimmer--the ultra-marathoners of the liquid realm, guys and gals who can swim continuously for a dozen or more hours or even days. Naturally, as my ambitions expanded to include distance swimming, high intensity swimming workouts became part of my training wheelhouse. Here are some of my favorite ways to get the most swimming fitness in the least amount of time.

• S1: 50 yard intervals. These can also be done in an olympic sized (meters) pool. After warming up as necessary, do 6-8 x 50 meters. If you're not sure of a WI target time, add approx. 5 seconds to your first 50. At most, use a RI equal to your WI target time. If possible, reduce the RI slightly. For example, I used to use 35 seconds for my target time in a 25 yard pool and leave every 1 minute. It was brutal and I rarely made the last two intervals. This was one of my favorite workouts--fast, fluid, and perfectly desperate. [10-15 minutes]
• S2: Triple 150s. If you're really fast, do 200's instead. Do the 150's at your 500 yard flat out race pace. For me, this was about 2:00 per 150 (6:40 per 500 yards). Take 1 minute in between and do three of them. Do the last one faster than the first one (negative split) or die trying. [~10 minutes]
• S3: 500 yard time trial. This is a great way to get your pacing nailed down for S2. Go as hard as you can. Again, something is chasing you--duunnn dunnn...duuuunnnn...duun duuunnnnnnnn dun dun dun dun... [<10 minutes]
• S4: Pyramid. This one is best done in open water. When you're ready, take 10 strokes flat out, sprinting as fast as possible (a stroke is each time your right hand hits the water--like a revolution in biking). Take 20 easy strokes. Then 20 hard, 20 easy, 30 hard, 20 easy, 40 hard, 20 easy. You're half way! Reverse the pyramid starting with 40 hard working down to 10 hard. Remember, hard means HARD. This workout can be done in conjunction with a longer open water swim--after all if you've taken the time to drive to the lake, you might as well enjoy the water! [Varies]

Notes:

1. Sprinting in the pool is the last thing you want to do if you don't have good technique. If this describes you, then any time spent swimming should primarily focus on developing that technique until you are comfortable with your stroke and it's efficiency. Swim technique is beyond the scope of this guide but there are plenty of great online resources if you need it!
2. Use proper precautions when swimming in open water. When possible swim with others or have boat or kayak support, or swim close to shore. Swim safety devices are available if you do go alone. Whatever you do, know your limits and don't exceed them!