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Weekend Swim Workout: 4×500, 4×400, or 4×300

Pick a set based on your experience level and give this workout a try this weekend!

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Not all swim sessions have to be huge, elaborate sets. In fact, sometimes simple is best. Case in point: this set from coach Sara McLarty. You’ll have enough variety to keep you entertained, but the “meat” of the workout is really quite simple. The main set of these sessions includes a 4 x 500 or 400 or 300 swim workout (depending on your goals and experience level). Choose a set that fits what you’re looking for this weekend, then dive in!

RELATED: A Complete Guide to Triathlon Swimming

A:

5-minute choice warm-up
4×150-on 2:45 (50 kick/50 drill/50 swim)
4×500 on 6:45 (25 FAST/100 smooth, repeat)
50 easy/recovery
2 x [4×50 w/band only on 1:05
3×100 pull on 1:30 (descend 1-3)]
300 cooldown (50 kick/100 swim, repeat)

*4300 Total*

RELATED: Super Simple 20 Week Ironman Training Plan

B:

5-minute choice warm-up
4×150 on 3:15 (50 kick/50 drill/50 swim)
4×400 on 7:15 (25 FAST/75 smooth, repeat)
50 easy/recovery
2 x [2×50 w/band only on 1:20
3×100 pull on 1:50 (descend 1-3)]
200 cooldown (50 kick/50 non-free/100 swim)

*3500 Total*

RELATED: How to Get Better at Every Swim Stroke

C:

5-minute choice warm up
3×150 w/fins w/ :20 rest (50 kick/50 drill/50 swim)
4×300 w/ :30 rest (25 FAST/75 smooth, repeat)
4×75 pull w/ :15 rest (descend 1-4)
200 cool down (50 kick/50 non-free/100 swim)

*2400 Total*

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