Weekend Swim Workout: 4×100 Best Average
See how well you can maintain a fast 100 with this week's swim workout from coach Sara McLarty.
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With all the Olympics action taking place right now, you’re probably not short of inspiration, so we’ve got the perfect weekend swim workout for you—and it’s a tough one! It’s 4×100 Best Average, which involves holding the best possible time for each repeat on the given interval. Executing these kinds of workouts well involves some good pacing and discipline, so be sure to focus—and don’t go out too hard! Your pace should be faster than when you swim threshold, but not as fast as sprint pace.
A:
400 choice warm-up
8×25 @ :30 (build to FAST!)
4×100 @ 1:30 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:25 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:20 (best average!)
400 pull (3/5 breathing by 100)
8×50 @ :60 (ALL FAST!)
400 cool-down (100 IM/100 free, repeat)
*4,200 total*
B:
300 choice warm-up
8×25 @ :40 (build to FAST!)
4×100 @ 2:00 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:55 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:50 (best average!)
400 pull (3/5 breathing by 100)
200 cool-down
*3,500 total*
C:
300 choice warm-up
4×25 w/ :20 rest (build to FAST!)
4×100 w/ :30 rest (descend 1-4)
300 (50 kick/50 swim)
4×100 w/ :30 rest (descend 1-4)
300 (50 non-free/50 free)
400 pull (3/5 breathing by 50)
200 cool-down
*2,400 total*