Blow out the cobwebs of the off-season 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

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

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

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