Blow out the cobwebs of the offseason using short intervals mixed with kicking, drills, and pulling.

Blow out the cobwebs of the offseason using short intervals mixed with kicking, drills, and pulling. Use this workout to refamiliarize yourself with the pool, while at the same time getting a head start on open water skills.

A
• 3×150 swim/50 kick warm-up
• 2x [4×25 on :30 with buoy between ankles; 200 pull with regular buoy and paddles on 3:00]
• 6×50 on :60 (25 kick/25 pull with board between thighs)
• 6×50 on :50 (2 build, 1 easy)
• 8×75 on 1:30 (25 kick/25 drill/25 swim, IM order)
• 8×75 on 1:15 (25 Tarzan drill* fast/50 smooth)
• 300 swim, no walls (turn at the ‘T’)
• 300 pull (50 breathing every third stroke/50 breathing every fifth)
• 300 cool-down (50 non-free/50 free)
Total: 3,900

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B
• 2×150 swim/50 kick warm-up
• 2x [4×25 on :40 with buoy between ankles; 200 pull with regular buoy and paddles on 4:00]
• 6×50 on 1:15 (25 kick/25 pull with board between thighs)
• 6×50 on :60 (2 build, 1 easy)
• 4×75 on 2:00 (25 kick/25 drill/25 swim)
• 4×75 on 1:50 (25 Tarzan drill* fast/50 smooth)
• 200 swim, no walls (turn at the ‘T’)
• 200 pull (50 breathing every third stroke/50 breathing every fifth)
• 200 cool-down (50 non-free/50 free)
Total: 2,800

RELATED – Ask Coach Sara: Returning To Swimming After A Break

C
• 150 swim/50 kick warm-up
• 4×25 with 10 sec rest, buoy between ankles
• 200 pull with regular buoy and paddles
• 4×50 with 15 sec rest (25 kick/25 pull with board between thighs)
• 6×50 with 10 sec rest (2 build, 1 easy)
• 4×75 with 20 sec rest (25 kick/25 Tarzan drill*/25 swim)
• 200 swim, no walls (turn at the ‘T’)
• 200 pull (50 breathing every third stroke/50 breathing every fifth)
• 100 cool-down (50 non-free/50 free)
Total: 1,800

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*Swim with head out of water, face forward and back arched, keeping feet near the water’s surface.