Improve your comfort in all conditions with this workout that will have you change speeds, strokes, distances, rest intervals, and more!

Swimming should be more than just freestyle laps up and down the pool—especially for triathletes who will face different elements in open water.

A:

300 warm-up (100 swim/ 100 kick/100 choice)
200 pull buoy only
6 x 75 on 1:30 (25 back/25 breast/25 free)
6 x 75 on 1:20 (25 head-up swimming/50 swim)
6 x 75 on 1:10 (build to fast)
6 x 75 on 1:00 (swim strong)
200 pull buoy only
400 swim (no walls)
200 cool-down
Total: 3,100

B:

300 warm-up (100 swim/ 100 kick/100 choice)
200 pull buoy only
4 x 75 on 2:00 (25 back/25 breast/25 free)
4 x 75 on 1:50 (25 head-up swimming/50 swim)
4 x 75 on 1:40 (build to fast)
4 x 75 on 1:30 (swim strong)
200 pull buoy only 300 swim (no walls)
100 cool-down
Total: 2,300

C:

300 warm-up (100 swim/ 100 kick/100 pull)
4 x 75 with :20 rest (25 non-free/50 free)
4 x 75 with :15 rest (25 head-up swimming/50 swim)
4 x 75 with :10 rest (build to fast)
200 swim (no walls)
100 cool-down
Total: 1,500