Weekend Swim Workout: The 2-Minute Challenge
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.
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Who says your swim hour can’t be a social hour? With this Weekend Swim Workout from coach Sara McLarty, you can meet all your training buddies at the pool for a group swim workout. In this session, each person determines what distance they can swim in 1:30–1:50 so that they end at a wall with at least 10 seconds rest. For example, someone who comfortably holds a 1:45 pace will choose 100 yards while a 1:10 swimmer will choose 175 yards. Everyone can start each interval together, challenge and motivate each other the whole way through, and finish at the same time!
Choose a set below that fits your current schedule and fitness level, and dive in!
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Weekend Swim Workout: The 2-Minute Challenge
A:
Warm-up:
400 easy
Main Set:
6×75 on 1:20 (25 fly, 50 free)
4×150 pull on 2:15 (descend 1–4)
8×2:00 challenges
200 easy/choice
6×75 on 1:20 (25 fly, 50 free)
500 swim (each 50, climb out of the pool, complete 3 push-ups, dive back in)
Cooldown:
300 easy
*Total: Approximately 4100*
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B:
Warm-up:
400 swim easy
Main Set:
4×75 on 1:45 (25 back, 50 free)
4×100 pull on 2:00 (descend 1–4)
8×2:00 challenges
200 easy/choice
4×75 on 1:45 (25 back, 50 free)
400 swim (each 50, climb out of the pool, complete 3 push-ups, dive back in)
Cooldown:
200 easy
*Total: Approximately 3100*
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C:
Warm-up:
300 swim easy
Main Set:
4×75 with 15 sec rest (25 non-free, 50 free)
3×100 pull with 10 sec rest (descend 1–3)
8×2:00 challenges
100 easy/choice
300 swim (each 50, climb out of the pool, complete 3 push-ups, dive back in)
Cooldown:
100 cool-down
*Total: Approximately 2200*
Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from Coach Sara McLarty.