Weekend Swim Workout: Simple, Solid Set

Looking for a new workout in the pool this weekend? This workout from swim coach Sara McLarty is simple. But don’t let that fool you. You’ll still get a great workout. It comes with three distance options to match your abilities or time available to complete the set. Set A is 4300 yards, set B is 3500 yards, and set C is 2300. Gather up your swim gear and get ready for a fun way to work on your triathlon swim skills.

A:
500 warm-up
4×150 on 2:40 (50 kick/100 IM)
18×50 swim (4 on :40, 2 on :50, repeat)
400 pull (build by 100)
6×75 pull on 1:10 (25 free/25 back/25 free)
50 easy swim
8×50 on :55 (25 FAST!/25 easy/kick on wall until next interval)
5×200 on 2:50 (rotating fast 50)
200 cool-down
*4300 Total*

B:
500 warm-up
4×150 on 3:15 (50 kick/50 free/50 non-free)
12×50 swim (3 on :50, 1 on :60, repeat)
300 pull (build by 100)
6×75 pull on 1:20
50 easy swim
6×50 on 1:05 (25 FAST!/25 easy/kick on wall until next interval)
4×150 on 2:45 (rotating fast 50)
100 cool-down
*3500 Total*

C:
400 warm-up
3×150 w/ 15 sec rest (50 kick/50 free/50 non-free)
9×50 swim (2 strong w/:10 rest, 1 easy w/:20 rest, repeat)
300 pull (build by 100)
4×75 pull w/ 15 sec rest
6×50 w/ 10 sec rest (25 FAST!/25 easy/kick on wall for :10)
100 cool-down
*2300 Total*

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