Weekend Swim Workout: Four-Bys

Bored in the pool? Here's a new workout from Triathlete contributor and swimming all-star Sara McLarty.

Photo: Octavio Passos/Getty Images

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

This weekend swim workout is brought to you by the number four. This workout from coach Sara McLarty is broken down into “four-bys” – that is, four by 200, four by 50, four by 150…you get the gist. Though the task is different for each four-by, the objective is the same: to maintain the same strength and technique for the fourth round as you did the first.

Choose a workout below that fits your fitness level and schedule, then dive in!

RELATED: A Complete Guide to Triathlon Swimming

A:
600 warm-up (200 swim/50 kick/50 non-free, repeat)
4×50 @ :45 (build to FAST!)
4×200 @ 3:00 (swim, strong)
4×50 @ :45 (25 FAST/25easy)
4×250 @ 3:40 (pull, all strong)
4×50 @ :45 (25 easy/25 FAST!)
4×250 @ 4:00 (150 free/100 IM)
400 cool-down (100 swim/50 kick/50 non-free, repeat)
*4400 total*

RELATED: How to Get Better at Every Swim Stroke

B:
600 warm-up (200 swim/50 kick/50 non-free, repeat)
4×50 @ :60 (build to FAST!)
3×200 @ 4:00 (swim, strong)
4×50 @ :60 (25 FAST/25easy)
3×200 @ 4:00 (pull, all strong)
4×50 @ :60 (25 easy/25 FAST!)
3×200 @ 4:15 (150 free/50 non-free)
400 cool-down (100 swim/50 kick/50 non-free, repeat)
*3400 total*

RELATED: Do You Know Your Swim Gears?

C:
600 warm-up (200 swim/50 kick/50 non-free, repeat)
4×50 w/ :10 rest (build to FAST!)
3×150 w/ :30 rest (swim, strong)
4×50 w/ :10 rest (25 FAST/25easy)
3×150 w/ :30 rest (pull, all strong)
4×50 w/ :10 rest (25 easy/25 FAST!)
400 cool-down (100 swim/50 kick/50 non-free, repeat)
*2500 total*

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

Trending on Triathlete

Jan Frodeno Reflects on His Final Ironman World Championship

Immediately after finishing 24th place at his final Ironman World Championships, the Olympic medalist (and three-time IMWC winner) explains what his race in Nice meant to him.

Keywords: