Training with friends is fun when you can race through practice and prepare for the chaos of open water.

Use the 5-minute warm up to simulate what you want to do on race morning, and then enjoy this swim workout with friends. There’s also a solo option from coach Sara McLarty that will give you similar benefits.

Swim Workout with Friends

A

5-minute choice warmup (get ready to race)
8 x 25 with :15 rest (FAST, side-by-side)
12 x 50 with :05 rest (strong effort, sight 4 times)
3 x 300 with :30 rest (draft packs, rotate leader every 100)
400 pull (no walls, turn at the “T”)
10 x 50 partner kicks (Person A: FAST 50 kick; Person B: easy 50 swim; trade kickboard, no extra rest)
200 non-free cooldown

Total: ~3,000

B

5-minute choice warmup (get ready to race)
4 x 25 with :30 rest (FAST, side-by-side)
6 x 50 with :15 rest (strong effort, sight 4 times)
3 x 150 with :60 rest (draft packs, leader rotate every 50)
300 pull (no walls, turn at the “T”)
6 x 50 partner kicks (Person A: FAST 50 kick; Person B: easy 50 swim; trade kickboard, no extra rest)
100 non-free cooldown

Total: ~1,700

Go Solo

A

5-minute warmup (get ready to race)
8 x 50 with :10 rest (FAST, somersault in middle of pool on both 25s)
6 x 100 with :20 rest (25 head-up swimming, 50 easy, 25 FAST)
3 x 300 with :30 rest (no walls, turn at the “T”)
8 x 75 with :20 rest (25 FAST, get out, dive in, 50 smooth)
200 non-free cooldown

Total: ~2,900

B

5-minute warmup (get ready to race)
4 x 50 with :20 rest (FAST, fill one goggle with water!)
4 x 100 with :30 rest (25 head-up swimming drill, 50 easy, 25 FAST)
3 x 150 with :60 rest (no walls, turn at the “T”)
4 x 75 with :20 rest (25 FAST, get out, dive in, 50 smooth)
100 non-free cooldown

Total: ~1,600