New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
It’s the day after Thanksgiving, and we’re all feeling a little tired. Maybe it’s a tryptophan hangover, or perhaps you went out too hard at yesterday’s turkey trot. Maybe you ate one too many pieces of pie, or woke up super-early to hit the Black Friday deals. Whatever the reason, it’s okay if you’re not feeling up to your usual hard sessions – it is the off-season, after all, and rest is your friend. This Weekend Swim Workout from coach Sara McLarty is the perfect post-Thanksgiving swim: not too long, not too intense, and with a nice assist from the pull buoy to help things along. Choose the distance that fits your fitness and schedule, and dive in.
RELATED: Why and How You Should Do Agility Work This Off-season
A:
4×150 with :10 rest (100 swim/50 kick)
400 pull (with buoy and band)
10×25 on :30 (1 drill/1 build, repeat)
10×25 on :30 (1 easy/1 FAST!)
200 recovery pull
10×50 on :50 (1 easy/1 FAST!)
200 recovery pull
6×75 on 1:15 IM order (25 kick/25 drill/25 swim)
6×100 on 1:30 (1 easy/1 FAST!)
300 recovery pull
200 cool-down
*4000 total*
RELATED: Pull Buoy Basics
B:
4×150 with :10 rest (100 swim/50 kick)
400 pull (with buoy and band)
10×25 on :40 (1 drill/1 build, repeat)
10×25 on :40 (1 easy/1 FAST!)
200 recovery pull
10×50 on 1:10 (1 easy/1 FAST!)
200 recovery pull
6×100 on 2:15 (1 easy/1 FAST!)
200 cool-down
*3200 total*
RELATED: Training Plan: Returning to Swimming After a Break
C:
4×150 with :10 rest (100 swim/50 kick)
10×25 with :10 rest (1 drill/1 build, repeat)
10×25 with :10 rest (1 easy/1 FAST!)
200 recovery pull
6×50 with :15 rest (1 easy/1 FAST!)
200 recovery pull
4×100 with :20 rest (1 easy/1 FAST!)
100 cool-down
*2300 total*
Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from coach Sara McLarty.