GA1 KA 2x500 & 5x100 is one of the most-used global workout blueprints in Pushing Limits Club. The chart and metrics are based on the workout data.
What this workout is for
500 meters/yards freestyle, 100 meters/yards freestyle arms with pull buoy, 100 meters/yards individual medley, 100 meters/yards freestyle kick, 100 meters/yards freestyle
500 meters/yards freestyle with paddles + pull buoy GA1
At its core, this is aerobic endurance focus for swimming. The structure matters more than the title: duration, recoveries, and intensity changes decide whether the session builds base, threshold control, or a harder top-end stimulus.
Workout structure
The chart is rendered from the stored workout data. Wider sections last longer, and taller blocks indicate higher target intensity.
500 m | 1 min @ ?% | 500 m | 0 min @ ?% | 5x variable on / 0 min easy | 500 m + 2 more steps
Training effect
The effect comes mainly from calm aerobic work. That supports fat metabolism, endurance durability, and the ability to absorb training volume repeatedly.
How to execute it
In the water, technical quality should set the rhythm. If body position or stroke length falls apart, the target intensity is too high or the recovery is too short.
Where it fits in the week
This workout can appear more often in the week when volume and recovery are balanced. It is especially useful for building consistency without making every training day hard.
Watch especially for
- Do not make the easy parts too hard.
- Update zones before the session if your fitness has changed.
- Review whether the intended stimulus was achieved, not only the averages.