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Workouts

Quick Set: Short-Course Swim Intervals

Take a new workout to the pool this weekend with this set from coach Sara McLarty.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

A:

500 choice warm up
8×75 @ 1:20 (kick/drill/swim by 25)
4×250 swim @ 3:30 (descend 1-4)
50 easy recovery
4×50 pull @ :50 (build each 50)
7×150 pull (odds: FAST @ 1:55, evens: cruise @ 2:15)
50 easy recovery
400 IM (kick/drill/swim/freestyle by 25)
6×125 IM @ 2:10 (free/fly/back/breast/free by 25)
200 cool down
*4800 Total*

B:

500 choice warm up
6×75 @ 1:45 (kick/drill/swim by 25)
4×200 swim @ 3:40 (descend time 1-4)
50 easy recovery
4×50 pull @ :60 (build each 50)
4×150 pull @ 3:30 (descend time 1-4)
50 easy recovery
300 (kick/drill/swim by 25)
6×75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3600 Total*

C:

400 choice warm up
6×75 w/:15 seconds rest (kick/drill/swim by 25)
3×150 swim w/:20 rest (descend time 1-3)
4×50 pull w/:15 rest (build each 50)
3×150 pull w/:20 rest (descend time 1-3)
300 (kick/drill/swim by 25)
4×75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2600 Total*

Video: 4X World Champion Mirinda Carfrae Makes Her Picks for 70.3 Chattanooga

Carfrae and former pro Patrick Mckeon break down the iconic course in Chattanooga, who looks good for the pro women's race, and their predictions for how the day will play out.