Weekend Swim Workout: 4x Freestyle Intervals

Mix it up in the pool this weekend with this progressive intervals set.

Photo: Getty Images

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.

This weekend swim workout follows a simple progressive pattern that will help you build aerobic endurance, covering a lot of distance in a relatively short time. The band-only work at the start of the set will help get you warmed up well, and don’t forget to increase your stroke rate (cadence) as the pace/intensity increases. Select your workout from one of the three below based on time available and current fitness. Dive in, and enjoy!

RELATED: A Complete Guide to Triathlon Swimming

A:
200 swim/100 kick
12 x 25 @ :40 w/band only
8 x 50 swim @ :45 (descend 1-4, 5-8)
100 easy (reverse IM drill)
(do the following sets continuously, no extra rest, all swim freestyle)
4 x 25 @ :30
4 x 50 @ :50
4 x 75 @ 1:10
4 x 100 @ 1:25
4 x 125 @ 1:45
4 x 150 @ 2:05
4 x 175 @ 2:20
4 x 200 @ 2:40
200 cool-down
*4,900 total*

RELATED: The 4 Phases Of The Freestyle Swim Stroke

B:
200 swim/100 kick
8 x 25 @ :60 w/band only
4 x 50 swim @ :55 (descend 1-4)
100 easy swim
(do the following sets continuously, no extra rest, all swim freestyle)
4 x 25 @ :30
4 x 50 @ :60
4 x 75 @ 1:20
4 x 100 @ 1:50
4 x 125 @ 2:10
4 x 150 @ 2:40
4 x 175 @ 3:10
200 cool-down
*3,800 total*

RELATED: Ask a Trainer: How Can I Increase Ankle Flexibility for Swimming?

C:
200 swim/100 kick
4 x 25 w/ :30 rest w/band only
4 x 50 swim w/ :20 rest (descend 1-4)
100 easy swim
(do the following sets continuously, no extra rest, all swim freestyle)
4 x 25 w/ :10 rest
4 x 50 w/ :15 rest
4 x 75 w/ :20 rest
4 x 100 w/ :25 rest
4 x 125 w/ :30 rest
200 cool-down
*2,400 total*

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

Popular on Triathlete