Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Workouts

One-Hour Workout: Pick-Your-Distance Swim

The main set is pick-your-distance for the allotted time, so the workout can be done by swimmers of all levels.

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s swim workout comes from coach Luis Vargas of SmartTriathlonTraining. The main set is pick-your-distance for the allotted time, so the workout can be done by swimmers of all levels. “Swimmers may need someone to help them keep track of the time or have the times written on a board,” Vargas advises. “You can challenge yourself to try to swim as far as possible or you can go fast and short and get more rest.”

RELATED: 8 Triathlon Swimming Questions Answered

One-Hour Workout: Pick-Your-Distance Swim

Warm-up
200 easy swim
3×50 one left arm, one right arm, one Catch-up Drill with at least 10 seconds rest
3×50 one Catch-up Drill, one build, one hold the build speed with at least 10 seconds rest
3×50 descending so that last swim is fastest with at least 10 seconds rest

Main Set
25 swims of your choice of distance

The first swim is on a 2:30 send-off, then you’ll take five seconds of the send-off time in each subsequent swim until your 25th swim is in 30 seconds. Each swimmer has to decide how far to go and still get a little rest before the next send off comes up.

Cool-down
200 very easy

More one-hour workouts

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.