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: Olympic-Distance Race Prep

This Olympic-distance specific set will get you ready for your next 1500-meter swim.

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+.

Are you training for an Olympic-distance triathlon this year? This Olympic-distance specific set will get you ready for your next 1500-meter swim. The A set is based on intervals of 1:20–1:30 per 100. The B set is based on intervals of 1:50–2:00 per 100. The C set is 2,000–2,500 yards/meters total and based on a rest interval. Choose a set that fits your current schedule and fitness level, then dive in!

RELATED: Rock Your First Olympic Triathlon with This 16-Week Training Plan

A
800 choice warm-up
16×25 on :30 (build)
100 choice easy
1500 race specific:
1×150 with 10 sec rest (FAST)
4×150 on 2:10 (swim strong)
150 with 10 sec rest (climb out at the 75 and jump back in)
4×150 on 2:10 (swim strong)
3×300 pull on 4:30 (steady effort)
400 cool-down
= 4100 total

RELATED: An Advanced 8-Week Olympic Triathlon Training Plan for Your Fastest Race Yet

B
500 choice warm-up
12×25 on :40 (build)
100 choice easy
1500 race specific:
1×150 with 15 sec rest (FAST)
4×150 on 3:00 (swim strong)
150 with 15 sec rest (climb out at the 75 and jump back in)
4×150 on 3:00 (swim strong)
3×200 pull on 4:00 (steady effort)
200 cool-down
= 3200 total

RELATED: Triathlon Training Plan: Break 2:30 at the Olympic Distance

C
200 choice warm-up
6×25 with 10 sec rest (build)
50 choice easy
1000 race specific:
100 with 20 sec rest (FAST)
4×100 with 20 sec rest (swim strong)
100 with 20 sec rest (climb out at the 50 and jump back in)
4×100 with 20 sec rest (swim strong)
3×100 pull with 15 sec rest (steady effort)
200 cool-down
= 1900 total

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