Weekend Swim Workout

Build some speed with this workout from Sara McLarty, which incorporates short (but intense!) sprints.

You're probably used to paddles and buoys, but have you ever used a band in swim workouts? Give it a go with this set from coach Sara McLarty.

Do you know your stroke count? This workout will help you get acquainted with this important metric.

Get an assist from the pull buoy in this recovery swim workout.

Get in the pool with your best training buddies and coach each other toward descending splits in this fast, fun swim workout.

This kitchen-sink workout has a little bit of everything, in 10 sets of 400, 300, or 200.

Designating a time instead of a distance for a set lets everyone swim together—and rest at the same time so you won’t miss any gossip.

Just like a long run or ride has a purpose in your endurance prep for long races, this long swim session will do wonders to prepare you for the strain of a long-distance swim event.

This week's set is full of funky movements that will prepare you for the unpredictable reality of an open-water swim.

Use this pool tool to reinforce good kicking form in this workout from coach Sara McLarty.

Try this ladder set to improve pace control over a long swim and make sure you conserve enough energy to finish strong!

This set from coach Sara McLarty incorporates a mix of strokes, plus short bursts of speed, to help build a bigger swimming engine for race day.

Taper week is exciting! It's the time to reduce training duration to let your body rest and recover, but keep up a bit of speed work to stay sharp.

Not sure how to properly execute an open-water swim workout? Coach Sara McLarty is here to help.

In this set from coach Sara McLarty, your pull buoy is going to get as much of a workout as you are.

There are no walls in open water - so practice for race day with this no-pushoff prep set from coach Sara McLarty.

A new swim workout from coach Sara McLarty to take to the pool this weekend.

Think diving serves no purpose in triathlon training? Think again.

This swim workout from coach Sara McLarty will help you learn how to make the most of the speed changes that happen throughout the swim portion of a triathlon race.

Sailboat drill is a a killer core workout that also teaches you to control your hip rotation.

Coach Sara McLarty explains why incorporating hypoxic pulls in your sets is important, and provides a workout that includes this unique drill.

Struggling with a certain phase of your swim stroke? It's time to incorporate single-arm drills into your sets.

It's hard to simulate the open water in the pool, but avoiding the wall during certain sets is a great way to start.

Pack all the toys in your swim bag for this workout from coach Sara McLarty.

This Olympic-distance specific set will get you ready for your next 1500-meter swim.

Swimming all-star Sara McLarty shares a workout to try this weekend.

Get kicking with this swim workout specifically designed to help you build stronger swim legs.

If freestyle is the only stroke you're doing in the pool, you're missing out on extra swim strength and speed. Build your skills, efficiency, and muscles with this IM and non-free workout from coach Sara McLarty.

Use a test set to find some renewed motivation in the pool.

Triathletes training for any distance can benefit from quick and snappy 50s, especially when they're used to cover a variety of skills and drills in a short amount of time.

Triathlete contributor and swimming all-star Sara McLarty provides a workout for you to take to the pool this weekend.

Don't go to the pool without a plan! Use this workout from coach Sara McLarty to establish a base for the skills you'll need come race day.

Bring your bag of swim tools to the pool this weekend - you're going to need them for this drill-tastic session from coach Sara McLarty!

Build your open-water sighting skills (and neck muscles) with the Tarzan Drill for swimmers using this weekend swim workout from coach Sara McLarty.

Bored in the pool? This weekend's workout from coach Sara McLarty includes a fun and challenging drill you probably have never tried before.

When it comes to swimming, most triathletes believe you can either be fast or you can be smooth. That's not the case. Master both swim styles with this set from coach Sara McLarty.

This weekend's swim workout is brought to you by the number 200.

This pyramid sprint session from coach Sara McLarty is a great way to boost your speed and confidence in the water.

As the sets get shorter, you swim faster. It sounds easy - until you try to pull it off. Can you do this challenging swim workout from coach Sara McLarty?

A creative swim workout for you to take to the pool this weekend.

A fun, new workout to take to the pool this weekend.

Focusing on your legs is one of the best ways to improve as a swimmer, as a strong swim kick leads to better leg strength and endurance all around. Give it a try with this kick set from coach Sara McLarty.

Break your swim into "four-bys" to focus on consistency in small doses. This workout from coach Sara McLarty will show you how.

This monthly test set can help you gauge where you are in speed and fitness.

Improving technique in one session can shave more time than months of repetitive hard training with poor technique.

Inspired by our free four-week Multisport Mobility Bootcamp, this workout from coach Sara McLarty puts you to work on the pool deck, alternating between swim sets and strength work.

Get reacquainted with the pool using this short and sweet swim workout from coach Sara McLarty.

Get in the holiday spirit and knock out a solid swim session with this creative set.

A little speed can go a long way.

Adding variety to your swim sessions can help keep you motivated.

Don't just swim endless laps of freestyle and call it a day. Shake up your swim with this mixed bag workout from coach Sara McLarty.

This set from coach Sara McLarty is full of good-for-you swim drills, broken into small sets of 4x50 to make them a little bit easier to swallow.

This full-body blast swim workout has it all - and you'll be stronger for it.

Pick a set based on your experience level and give this workout a try this weekend!

There's plenty of variety in this fast, fun, and dynamic swim workout.

Coach Sara McLarty recommends trying this swim workout 2–3 days before an event as a pre-race tune-up.

A new swim workout from Triathlete contributor and swimming all-star Sara McLarty.

This set from coach Sara McLarty will get you acquainted with the three keys of a solid triathlon swim: sprint, smooth, and strong.

Incorporating kick sets into your swim session is important. Get kicking with this workout from coach Sara McLarty.

Grab the pool tools and try this swim workout from coach Sara McLarty.

Mix it up in the pool this weekend with this progressive intervals set.

Looking to mix it up in the pool? This weekend's swim set is full of fun.

Hit the weekend with this creative swim workout from swimming all-star Sara McLarty.

Though you may be racing with freestyle, that doesn't mean you should only train with freestyle.

Don't let the short sets in this workout fool you - collectively, these sprints pack a punch!

Build your endurance with sets of 300, using this workout from coach Sara McLarty.

This workout will teach you to push beyond your comfort zone during the second half to stay close to the leaders as you head out on the bike.

A creative swim workout from Triathlete contributor and swimming all-star Sara McLarty.

Looking to mix it up in the pool this weekend? Here's a creative workout from coach Sara McLarty.

In this set from coach Sara McLarty, your pull buoy is going to get just as much of a workout as you are.

Don't swim lap after lap with no purpose! Try this week's workout from coach Sara McLarty.

Try this latest workout by Sara McLarty to work on your speed in the water.

It's time to build off all that technique work you've been doing - now, we're adding speed to the mix.

It's time to mix it up in the pool.

A new workout, full of variety, to take to the pool this weekend.

We’ll feature a workout every Friday so you have new ideas to take to the pool.

Try this latest swim workout from Sara McLarty.

Don't get bored in the pool! Check out this week's creative swim session from coach Sara McLarty.

Race-week swim sets for every triathlon distance.

We feature a workout every Friday so you have new ideas to take to the pool.

Looking for an epic aerobic set? We've got you covered.

See how well you can maintain a fast 100 with this week's swim workout from coach Sara McLarty.

We feature a weekend swim workout from coach Sara McLarty every Friday so you have new ideas to take to the pool.

Be sure to show up to the start line fresh, but sharp, by doing one of these shakeout sets a few days out from your event.

It might as well be the official motto of endurance sports: You never know what’s going to happen on race day.

You can get in a quality distance workout by breaking your swim down into smaller parts.

This set focuses on pulling to build the proper strength you need to succeed in the open water.

This swim session is all about your race-day goals.

Not sure how to work drills into a swim session? This weekend swim workout is for you.

It's time for the third week of swim month!