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.
Want to get the most bang for your buck? You’ll want to do a kitchen-sink swim workout, where you hit a little bit of everything – kicks, pull, non-freestyle, and descending sets. But such workouts can get really complicated, really fast, which is why coach Sara McLarty came up with the concept of “The Perfect 10” – 10 sets in one workout. To keep things simple, the distance remains the same for all 10 sets. Choose a set based on your ability level or how much yardage you need to get in at the pool. The A set is 4,000 yards/meters, the B set totals 3,000, and the C set is 2,000.
A:
10×400 with 30 sec rest
#1 Easy, warm-up
#2 50 kick/50 non-free/repeat
#3–5 Pull, descend time 1–3
#6 50 non-free/50 drill/repeat
#7–9 Swim, descend 1–3
#10 Easy, cool down
RELATED: 5 Most Epic Triathlon Swim Courses
B:
10×300 with 30 sec rest
#1 Easy, warm-up
#2 50 kick/50 non-free/repeat
#3–5 Pull, descend time 1–3
#6 50 non-free/50 drill/repeat
#7–9 Swim, descend 1–3
#10 Easy, cool down
RELATED: Video: 9 Stretch Cord Exercises to Improve Swim Strength and Technique
C:
10×200 with 30 sec rest
#1 Easy, warm-up
#2 50 kick/50 non-free/repeat
#3–5 Pull, descend time 1–3
#6 50 non-free/50 drill/repeat
#7–9 Swim, descend 1–3
#10 Easy, cool down
Shake up your swim routine with more Weekend Swim Workouts from coach Sara McLarty.