Weekend Swim Workout: A Killer Aerobic Set

There’s a lot of unglamorous, steady-state swimming that goes into building an effective endurance engine – and this workout will help you do just that. A lot of the substance of these sets is solid, aerobic endurance-boosting work, so approach it ready to cover the distance and do the work. Select your workout based on fitness, ability, and time available.

A:
Warm-up:
5 minutes of easy, no-wall swimming
6 x 50 with :15 rest (build each 50 to fast)

1 x 100 on 1:20
1 x 100 on 1:20
1 x 100 on 1:25
1 x 100 on 1:20
1 x 100 on 1:25
2 x 100 on 1:30
1 x 100 on 1:20
1 x 100 on 1:25
2 x 100 on 1:30
3 x 100 on 1:35
Continue the pattern with pulling equipment, add 5 x 100 on 1:40
Continue the pattern with fins, add 8 x 100 on 1:45
Total: ~5,400

B:
1 x 75 on 1:20
1 x 75 on 1:20
1 x 75 on 1:25
1 x 75 on 1:20
1 x 75 on 1:25
2 x 75 on 1:30
1 x 75 on 1:20
1 x 75 on 1:25
2 x 75 on 1:30
3 x 75 on 1:35
Continue the pattern with pulling equipment, add 5 x 75 on 1:40
Continue the pattern with fins, add 8 x 75 on 1:45
Total: ~4,000

C:
1 x 50 on 1:20
1 x 50 on 1:20
1 x 50 on 1:25
1 x 50 on 1:20
1 x 50 on 1:25
2 x 50 on 1:30
1 x 50 on 1:20
1 x 50 on 1:25
2 x 50 on 1:30
3x 50 on 1:35
Continue the pattern with pulling equipment, add 5 x 50 on 1:40
Continue the pattern with fins, add 8 x 50 on 1:45
Total: ~2,700

Cool-down:
50 feet-first sculling (use pull buoy for optional assistance)
150 easy swim

Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from coach Sara McLarty.