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Weekend Swim Workout: Stroke Mix

Don't just swim endless laps of freestyle and call it a day. Shake up your swim with this mixed bag workout from coach Sara McLarty.

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On race day, you’ll most likely swim freestyle – so you should only practice freestyle in training, right? Though that logic is understandable, it’s not entirely correct. Mixing up your strokes to incorporate backstroke, breaststroke and butterfly lets you get a comprehensive workout, as each stroke uses different muscles in different ways. Engaging your arms, shoulders, and lats in a variety of ways can improve your strength, endurance and fatigue resistance when swimming, which will set you up for a better bike and run.

This weekend, shake up your freestyle routine with this stroke mix workout from coach Sara McLarty. Choose a workout that fits with your fitness level and schedule, and dive in!

A:
600 warm up (200 free/100 IM drill, repeat)
6×75 on 1:20 (free/non-free/free)
3 x [300 pull on 4:30
3×150 swim on 2:10]
8×75 on 1:20 (back/breast/free)
6×125 on 2:00 (50 kick/75 swim)
200 cool down
*4650 total*

RELATED: Why Triathletes Should Swim Different Strokes

B:
600 warm up (200 free/100 drill, repeat)
6×75 on 1:40 (free/non-free/free)
2 x [300 pull @ 5:30
3×150 swim @ 2:45]
6×75 on 1:40 (free/non-free/free)
200 cool down
*3750 total*

RELATED: A Complete Guide to Triathlon Swimming

 C:
600 warm up (200 free/100 drill, repeat)
6×75 w/ 15 sec rest (free/non-free/free)
2 x [300 pull w/ 20 sec rest
3×100 swim w/ 15 sec rest]
200 cool down
*2450 total*

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