Endurance training should make up about half of your training effort. It makes you go the distance and builds stamina. It is not as hard as resistance training, but takes longer. Swim a given distance for 30 minutes or more. Change swimming strokes at regular intervals. Take short breaks between sets.

Pyramid or Ladder Training

This training scheme is often used by competition swimmers and triathletes. It gives your muscles a short rest between fast swims and thus makes them work harder.

You can apply the pyramid method to any exercise. The object is gradually to build towards a target, then ease down to the level at the workout start. For instance, pull-ups, sit-ups, and push-ups can be alternated as in previous workouts. But with the pyramid workout, choose a numerical goal and build up to it. In the sample table below, each number counts as a set. Work your way up and down the pyramid. The sample goal below is five sets.

Begin by working at "moderate to hard" intensity for about 5-10 seconds, then rest for 10-20 seconds. Repeat until you have worked about 20 minutes. Gradually increase the time of the work and rest intervals if necessary, according to how you feel. You'll accumulate more time burning more "stored energy" (body fat) gradually and begin to make a difference.

Make sure you start out at a comfortable pace and then increase the effort until you reach the "top". The longest distance in the set should also be the hardest effort. Then as you come "down", ease up on the effort. A good way of doing this is keep your speed and rest constant through the entire set. Remember to start out slow and use the clock.

Training Pyramid
Set a training distance, say one pool length. Swim the lengths as fast as you can like this:
1 length, rest 15 seconds 2 lengths, rest 15 seconds 3 lengths, rest 15 seconds 2 lengths, rest 15 seconds 1 length, relax	Depending on your fitness level you can vary the numbers a bit, say 1,3,5,7,5,3,1 lengths with 10 to 30 seconds rest.