Swim Workout: 4000 yards

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Swim Workout

One of the things I noticed when training for my first multisport race was the lack of training resources. Sure there are a couple workouts on blogs here and there but there is no great place to scroll through endless workouts to pick from. Although I have swam competitively my entire life I still hated creating new workouts over and over again during training. Since I am going to assume most of you are the same way I have gone through the painful process of creating tons of workouts for you. Here is one of them:

Fluctuation Set

The goal of a fluctuation set is to do a broken set at a quick pace with hardly any rest and then take a long rest and hold that pace during the long set. Don’t go out sprinting in the first couple 100’s but you want to go at a pace that is hardly doable on the last 100 of the set. Below I have 3 variations (Gold, Silver, Bronze) based on the distance you need to do.

Gold (4000)

Warm Up
200 Swim/200 Kick/200 Pull/200 Swim

Main Set
*For main set rest 0:10 after each rep and 1:00 between each set
5×100 race pace (rest 0:05 between each 100)
1 x 2:00 minute rest
1×500 race pace
1×200 extremely easy
*REPEAT 1 more times

Warm Down
10×50 Kick Easy
300 Cool Down

Silver (3000)

Warm Up
200 Swim/200 Kick/200 Pull/200 Swim

Main Set
*For main set rest 0:10 after each rep and 1:00 between each set
3×100 race pace (rest 0:05 between each 100)
1 x 2:00 minute rest
1×300 race pace
1×100 extremely easy
*REPEAT 1 more times

Warm Down
10×50 Kick Easy
300 Cool Down

Bronze (2000)

Warm Up
200 Swim/200 Kick/100 Pull

Main Set
*For main set rest 0:10 after each rep and 1:00 between each set
2×100 race pace (rest 0:05 between each 100)
1 x 2:00 minute rest
1×200 race pace
1×100 extremely easy
*REPEAT 1 more times

Warm Down
6×50 Kick Easy
200 Cool Down

RELATED – Aquathlon Training Plan

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