Weekend Swim Workout: Big Swim Yardage

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. Coach Sara McLarty has built this Weekend Swim Workout to help keep swimmers engaged while completing up to 5,000 yards/meters.

Big swim yardage workout: 3 options for distance

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 x 50 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

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

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 50 with :15 rest (25 heads-up swimming/25 catch-up)
100 swim (NO Walls!)
100 cool-down

Total: 3,000