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Weekend Swim Workout: Pre-Race Tune-Up Swim

Coach Sara McLarty recommends trying this workout 2–3 days before an event as a pre-race tune-up.

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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!

RELATED: Triathlete’s Expert Guide on How to Taper

A:

300 swim/200 pull/100 kick
6×50 on :50 (25 fast/25 easy)
4×200 on 2:50 (mid-race effort)
100 easy
5×100 on 1:40 (w/ paddles only, fast)
200 cool-down

*2,500 total*

RELATED: A 7-Day Race Week Meal Plan for Triathletes

B:

200 swim/200 pull/100 kick
6×50 on :60 (25 fast/25 easy)
3×200 on 4:00 (mid-race effort)
50 easy
4×100 on 2:00 (w/ paddles only, fast)
150 cool-down

*2,000 total*

RELATED: 5 Tips For Surviving Race Week

C:

200 swim/100 pull/100 kick
5×50 w/ :15 rest (25 fast/25 easy)
2×200 w/ :30 rest (mid-race effort)
50 easy
5×50 w/ :15 rest
(25 fast/25 easy)
150 cool-down

*1,500 total*

Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from Coach Sara McLarty.