Quick Set: Big Swim Yardage Workout
Your schedule calls for a really long swim. What's your plan? Try this session from coach Sara McLarty.
When your schedule calls for a big swim yardage workout, use a big broken set to chop up that large portion into something more digestible.
A:
500 choice warm-up
8 x 50 IM order on :60 (25 kick/25 drill)
4 x 100 IM swim on 1:45
8 x 50 pull on :50 (descend 1-4)
4 x 150 pull on 2:05 (all strong)
8 x50 swim on :50 (25 easy/25 fast)
4 x 200 swim on 3:00 (descend 1-4)
8 x 50 drill on :55 (25 heads-up swimming/25 catch-up)
4 x 250 swim on 3:45 (NO Walls!)
100 cool-down
Big Swim Yardage Workout Total: 5,000
B:
500 choice warm-up
6 x 50 on 1:30 (25 kick/25 drill)
4 x 75 on 1:30
(25 non-free/50 free)
6 x 50 pull on :60 (descend 1-3)
4 x 100 pull on 2:00 (all strong)
6 x 50 swim on :60 (25 easy/25 fast)
4 x 150 swim on 3:00 (descend 1-4)
6 x 50 drill on 1:15 (25 heads-up swimming/25 catch-up)
4 x 200 swim with :20 rest (NO Walls!)
200 cool-down
Big Swim Yardage Workout Total:4,000
C:
400 choice warm-up
6 x 50 with :15 rest (25 kick/25 drill)
4 x 75 with :30 rest (25 non-free/50 free)
6 x 50 pull with :15 rest (descend 1-3)
4 x 100 pull with :30 rest (all strong)
6 x 50 swim with :15 (25 easy/25 fast)
4 x 125 swim with :30 rest (descend 1-4)
6 x 5 0with :15 rest (25 heads-up swimming/25 catch-up)
100 swim (NO Walls!)
100 cool-down