Weekend Swim Workout: 500 Fast for Time

This weekend’s swim workout features a 500 time-trial set. Do it this weekend, and then mark a date on your calendar about a month out and do it again. Having a recurring test set is not just a good way to stay on top of your progress – it’s also incredibly motivating. After all, nothing inspires you to keep after it like having real, concrete proof that your training is working.

Though you can certainly note your time trial split by wearing a smartwatch or using the timer on deck, it might be worth asking a friend or training buddy to count laps and record the time for you. This will let you focus solely on one thing – swimming fast – without distraction. It’s also extra-motivating to have someone on deck for accountability, which can push you to a faster swim split.

Choose a set below that fits your current fitness level and schedule. See the descriptions of the drills at the bottom. The A set is based on intervals of 1:20–1:30 per 100. The B set is based on intervals of 1:50–2:00 per 100. The C set is 2,000–2,500 yards/meters total and based on a rest interval. Happy swimming!

RELATED: A Complete Guide to Triathlon Swimming

Weekend Swim Workout: 500 Fast for Time

A:

400 with fins
100 Single Arm Drill (alternate every 25)
400 IM (50 kick/25 drill/25 swim per stroke)
100 3/6/3 drill
20×25 swim (3 FAST! @ :20, 1 easy @ :30)
100 recovery/easy
500 FAST For TIME!! (record time)
200 recovery/easy
15×50 pull (2 FAST! @ :45, 1 easy @ :60)
600 pull (3/5/7 breathing pattern by 100)
300 (50 kick/100 swim, repeat)
200 cool-down

*4100 total*

RELATED: Faster Swimming Can Be Simplified Into One Equation

B:

400 with fins
100 Single Arm Drill (alternate every 25)
300 (25 kick/50 swim, repeat)
100 3/6/3 drill
12×25 swim (3 FAST! @ :30, 1 easy @ :45)
100 Recovery/easy
500 FAST For TIME!! (record time)
100 recovery/easy
12×50 pull (2 FAST! @ :45, 1 easy @ :60)
300 pull (3/5/7 breathing pattern by 50)
300 (50 kick/100 swim, repeat)
200 cool-down

*3300 total*

RELATED: The Best Hand Position For Swimming

C:

300 with fins
100 Single Arm Drill (alternate every 25)
300 (25 Kick/50 Swim, repeat)
100 3/6/3 drill
12×25 swim (2 FAST! w/:10 rest, 1 easy w/:20 rest)
100 recovery/easy
500 FAST For TIME!! (record time)
100 recovery/easy
300 pull (3/5 breathing pattern by 50)
100 cool-down

*2300 total*

RELATED: How to Choose the Best Swim Drills For You

Drills

Single-Arm Drill:

For learning the correct pulling motion. Grasp a small kickboard in your left hand and extend your left arm above your head. Swim a lap of the pool with just right arm strokes. This will allow you to focus on a perfect underwater pull with your right arm. Switch arms and swim another lap.

3-6-3:

Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks. Repeat.

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