Swimming · Race-specific
BROKEN 1500
3 × 500 at 1500 race effort, short rest
WHAT IT TRAINS
1500 m race pace, broken into thirds so you can hold it.
WHO IT'S FOR
Distance swimmers, open-water swimmers and triathletes.
HOW TO DO IT
- 01Warm up 600.
- 023 × 500 freestyle at 1500 race effort, 20–30 seconds' rest.
- 03Add up the times — that's your 'broken 1500'.
- 04Cool down 200.
SCALED VERSION
3 × 300 at 1500 effort.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.
THE WORKOUT, STEP BY STEP
SWIMMING
Broken 1500
3 × 500 at 1500 race effort, short rest · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/broken-1500
WARMUP600 mTarget: Swim instruction: EasyFREESTYLE
MAIN500 mTarget: Swim instruction: HardFREESTYLE
1500 race effort
REST25 sec rest
COOLDOWN200 mTarget: Swim instruction: EasyFREESTYLE
RELATED WORKOUTS
- SwimmingRace-specificDifficulty 4 of 5 — Very hard
Broken 200
4 × 50 at 200 race pace, 10–20 s between
40 min - SwimmingDistanceDifficulty 5 of 5 — Elite
Gregg Troy Distance Cascade
3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster
1 h 30Inspired by Gregg Troy
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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