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Workouts

Quick Set Friday: Down & Outs

A new and creative workout from coach Sara McLarty.

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Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

A:
300 swim/200 pull/100 kick
6×125 @ 2:15 (50 kick/75 build)
2×250 @ 3:40 (200 FAST/50 easy)
100 kick w/ :30 rest
2×200 @ 3:00 (150 FAST/50 easy)
100 kick w/ :30 rest
2×150 @ 2:20 (100 FAST/50 easy)
100 kick w/ :30 rest
2×100 @ 1:40 (50 FAST/50 easy)
100 kick w/ :30 rest
2×50 @ :60 (25 FAST/25 easy)
100 kick w/ :30 rest
4x[4×25 Down & Outs
100 easy/recovery swim w/ :30 rest]
200 cool-down
*4300 total*

RELATEDSwim Speed Series: Keep Your Head Down

B:
300 swim/200 pull/100 kick
4×125 @ 3:00 (50 kick/75 build)
2×200 @ 4:15 (150 FAST/50 easy)
100 kick w/:30 rest
2×150 @ 3:15 (100 FAST/50 easy)
100 kick w/ :30 rest
2×100 @ 2:15 (50 FAST/50 easy)
100 kick w/ :30 rest
2×50 @ 1:15 (25 FAST/25 easy)
100 kick w/ :30 rest
4x[4×25 Down & Outs
100 easy/recovery swim w/:60 rest]
200 cool-down
*3500 total*

RELATED: 20×50 Drills Swim Workout For Triathletes

C:
300 swim/200 pull/100 kick
4×100 w/ :30 rest (50 kick/50 build)
2×150 w/ :30 rest (100 FAST/50 easy)
50 Kick w/ :30 rest
2×100 w/ :30 rest (50 FAST/50 easy)
50 Kick w/ :30 rest
2×50 w/:30 rest (25 FAST/25 easy)
50 kick w/ :30 rest
3x[4×25 Down & Outs
100 easy/recovery swim w/ :60 rest]
150 cool-down
*2500 total*

Down & Outs:
This set has two parts. The first will be a set number of 25s. This part should always be performed FAST!! When you reach the other side of the pool, quickly climb out of the water, wait 5 seconds, dive back in the pool and sprint to the other side. Repeat the climbing out and 5 second rest until you have completed the given number, for example: 4×25 Down & Outs.
The second part is the rest and recovery. Usually, if the number of D&Os equals 100 yards, the recovery will be 100 yards. After the recovery swim, rest an extra :30-:60 seconds before repeating the set.

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