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

Weekend Swim Workout: Sprint For Time

Build some speed with this workout from Sara McLarty, which incorporates short (but intense!) sprints.

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

To swim faster, you’ve got to – well, swim faster. But going all-out, all the time is a recipe for disaster. Instead, speed work in the pool should be done in short, controlled bursts within a longer workout, like this swim workout from Coach Sara McLarty. This workout can be a great test set to return t0 every two to four weeks – record your 100 meter sprint time in your training log to note if you’re making progress or need to adjust your training.

A:
200 swim/200 pull/200 kick/200 swim
4×150 @ 2:20 (100 IM/50 free)
12×25 @ :30 (alternate 2 drill/1 sprint!)
5×100 swim @ 1:25
50 easy/recovery
4×100 swim @ 1:20
50 easy/recovery
3×100 swim @ 1:15
50 easy/recovery
2×100 swim @ 1:10
50 easy/recovery
1×100 SPRINT
50 easy/recovery
3×200 pull @ 3:10 (150 free/50 back)
100 cool-down
*4200 total*

RELATED: Critical Speed: Swim Faster With Less Work

B:
200 swim/200 pull/200 kick/200 swim
4×125 @ 2:30 (75 free/50 non-free)
8×25 @ :40 (2 drill/1 sprint!/1 easy)
4×100 swim @ 1:55
50 easy/recovery
3×100 swim @ 1:50
50 easy/recovery
2×100 swim @ 1:45
50 easy/recovery
1×100 SPRINT
50 easy/recovery
3×150 pull w/ :15 rest
100 cool down
*3300 total*

RELATED: A 4-Week Training Plan to Help You Swim Better and Faster

C:
200 swim/200 pull/200 kick
4×100 w/ :30 rest (75 free/25 non-free)
8×25 w/ :10 rest (2 drill/1 sprint!/1 easy)
3×100 swim w/ :20 rest (strong effort)
50 easy/recovery
2×100 swim w/ :15 rest (strong effort)
50 easy/recovery
1×100 SPRINT
50 easy/recovery
3×100 pull w/ :15 rest
100 cool-down
*2400 total*

More swim workouts

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.