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Swim Workout: 4×500

  • By Jené Shaw
  • Published Apr 5, 2013
Photo: Shutterstock.com

Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

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 [4x50 w/band only on 1:05
3x100 pull on 1:30 (descend 1-3)]
300 cool down (50 kick/100 swim, repeat)
*4300 Total*

RELATED: Three Swim Strength Training Exercises

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 [2x50 w/band only on 1:20
3x100 pull on 1:50 (descend 1-3)]
200 cool down (50 kick/50 non-free/100 swim)
*3500 Total*

RELATED – One-Hour Workout: Race-Day Pool Prep

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*

More Quick Set Friday workouts.

FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a five-time Ironman finisher and a USAT Level 1 certified coach

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