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It’s September which can only mean one thing: It’s time for fall race season! Instead of panic training during your taper, choose smart and targeted sessions, like this pre-race swim workout – you want to arrive to your big day sharp, well-rested, and ready to go. Bookmark this race-week set from coach Sara McLarty and use it as a pre-race tune-up swim to shake out the nerves in the days leading up to your race. Pick the set below that matches your current fitness level and schedule, then dive in!
300 swim/200 pull/100 kick
6×50 on :50 (25 fast/25 easy)
4×200 on 2:50 (mid-race effort)
5×100 on 1:40 (w/ paddles only, fast)
200 swim/200 pull/100 kick
6×50 on :60 (25 fast/25 easy)
3×200 on 4:00 (mid-race effort)
4×100 on 2:00 (w/ paddles only, fast)
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200 swim/100 pull/100 kick
5×50 w/ :15 rest (25 fast/25 easy)
2×200 w/ :30 rest (mid-race effort)
5×50 w/ :15 rest
(25 fast/25 easy)
Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from Coach Sara McLarty.