Workouts

Quick Set: Distance Build

Always go to the pool with a plan. This week's set from coach Sara McLarty will have you working progressively toward longer distances.

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Pick the best swim set for your goals and ability, and get to work!

A:

200 swim/200 kick/200 IM/200 pull/200 swim
100, 200, 300, 400, 500 pull @ 1:20 per 100
100, 200, 300, 400 swim @ 1:25 per 100
100, 200, 300 IM @ 1:45 per 100
6×50 kick @ 1:00
300 cool down
*4700 Total*

B:

200 swim/200 kick/200 pull/200 swim
100, 200, 300, 400, 500 pull @ 1:50 per 100
100, 200, 300, 400 swim @ 1:55 per 100
6×50 kick @ 1:15
300 cool down
*3900 Total*

C:

200 swim/200 kick/200 pull/200 swim
100, 200, 300 pull w/:20 rest
100, 200, 300 swim w/:20 rest
6×50 kick w/:15 rest
300 cool down
*2600 Total*