Quick Set: 500 Fast For Time
We feature a workout every Friday so you have new ideas to take to the pool.
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Pick the set that best fits your ability and fitness level. Regardless, get ready to do 500 fast for time.
A:
300 swim/300 pull
200 kick/200 drill
6×75 on 1:30 (50 kick/25 swim FAST!)
6×75 on 1:20 (50 swim/25 kick FAST!)
4×100 pull on 1:20
2×100 kick on 2:00
4×100 pull on 1:20
500 FAST FOR TIME!!
200 recovery/easy
8×50 on :55 (25 drill/25 non-free)
4×50 w/:10 rest (25 Frog drill/25 Sailboat drill)
400 cool-down w/fins
*4600 total*
B:
300 swim/300 pull
200 kick/200 drill
4×75 on 2:00 (50 kick/25 swim FAST!)
4×75 on 1:40 (50 swim/25 kick FAST!)
4×100 pull on 1:50
2×100 Kick on 2:30
500 FAST FOR TIME!!
200 recovery/easy
6×50 on :55 (25 Drill/25 non-free)
4×50 w/:10 rest (25 Frog drill/25 Sailboat drill)
300 cool-down w/ fins
*3700 total*
C:
300 swim/200 pull
100 kick/100 drill
4×75 w/:15 rest (50 swim/25 kick FAST!)
4×100 pull w/:20 rest
500 FAST FOR TIME!!
100 recovery/easy
6×50 w/:15 rest (25 drill/25 non-free)
100 cool-down w/fins
*2400 total*
Frog drill:
Sit on a kickboard between your legs, and use your arms to move forward with a breaststroke pulling motion. This is a great social activity because you can chat with your lane mates as you move down the pool. You will feel the muscles in your forearms and upper back getting a good workout!
Sailboat drill:
Hold a kickboard between your thighs. Make sure half of the board is sticking below your body when you swim freestyle. Use your core muscles to control your hip rotation (while the board tries to prevent rotation).