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

Quick Set Friday: Dive And Sprint!

Bored in the pool? Take this new workout from swimming all-star Sara McLarty to the pool this weekend.

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+.

A:
400 choice swim
300 IM (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
6×50 @ 1:15 (25 dive and SPRINT/25 easy)
5×200 w/ paddles only @ 2:45
100 recovery/easy
6×50 @ 1:15 (25 dive and SPRINT/25 easy)
6×100 w/buoy and band only @ 1:30
100 recovery/easy
6×50 @ 1:15 (25 dive and SPRINT/25 easy)
8×50 @ 1:00 (IM switch)
300 cool-down
*4400 total*

B:
400 choice swim
300 (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
4×50 @ 1:40 (25 dive and SPRINT/25 easy)
4×200 w/ paddles only @ 3:50
100 recovery/easy
4×50 @ 1:40 (25 dive and SPRINT/25 easy)
4×100 w/ buoy and band only @ 2:15
100 recovery/easy
4×50 @ 1:40 (25 dive and SPRINT/25 easy)
6×50 @ 1:15 (25 non-free/25 free)
200 cool-down
*3500 total*

C:
300 choice swim
200 pull (breathe every 5th stroke)
100 kick
4×50 w/ :40 rest (25 dive and SPRINT/25 easy)
3×200 pull w/ :20 rest
50 recovery/easy
4×50 w/ :40 rest (25 dive and SPRINT/25 easy)
4×100 pull w/ :15 rest
50 recovery/easy
4×50 w/ :40 rest (25 dive and SPRINT/25 easy)
200 cool-down
*2500 total*