Weekend Swim Workout: 20×50 Drills
Take this swim workout from Sara McLarty to the pool this weekend.
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Whether you love ’em or loathe ’em, there’s no doubt that swim drills are an important part of becoming a better swimmer. That’s why this Weekend Swim Workout from Coach Sara McLarty is jam-packed with catch-ups, kicks, fins, pulls, and more. Bring your bag of swim tools to the pool – you’re going to need them.
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A:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20×50:
#1-5 Catch-up on :50
#6-10 25 right arm/25 left arm on :55
#11-15 25 scull/25 swim on :60
#16-20 25 non-free/25 free on :55
5×100 on 1:40 (50 kick/50 swim)
3×400 pull w/:20 rest (3/5 breathing pattern by 50)
12×25 w/fins on :30 (1-6 underwater kick, 7-12 FAST!)
400 choice with fins
*4200 total*
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B:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20×50:
#1-5 Catch-up w/stick or single paddle on 1:10
#6-10 25 right arm/25 left arm on 1:05
#11-15 25 scull/25 swim on 1:15
#16-20 25 non-free/25 free on 1:05
3×300 pull w/:20 rest (3/5 breathing pattern by 50)
12×25 w/fins on :40 (1-5 underwater kick, 6-10 FAST!)
300 choice with fins
*3200 total*
C:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20×50 w/:10 rest:
#1-5 Catch-up w/stick or single paddle
#6-10 25 right arm/25 left arm
#11-15 25 scull/25 swim
#16-20 25 non-free/25 free
3×200 pull w/:20 rest (3/5 breathing pattern by 50)
8×25 w/fins w/:10 rest (odds FAST!, evens easy)
200 choice with fins
*2400 total*
Looking to spice up your swims? Get more Weekend Swim Workouts here.