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Workouts

Quick Set: Recover and Focus on Technique

For this pre-season swim session, focus on technique.

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

Work on making small improvements, even when you are tired, and use this as an easy recovery workout.
A:
600 warm-up with fins as 100 swim/50 kick, repeat
5 x 100 on 2:00 (25 right arm/25 left arm/50 swim)
6 x 75 with :15 rest (25 kick/25 non-free/ 25 free)
4 x 200 pull with :20 rest (25 scull/75 pull, repeat)
8 x 25 on :40 (catch-up drill)
6 x 75 with :15 rest (25 kick/25 non-free/ 25 free)
200 cool-down
Total: 3,200

B:
450 warm-up with as 100 swim/50 kick, repeat
4 x 100 on 3:00 (25 right arm/25 left arm/50 swim)
4×75 with :15 rest (25 kick/25 non-free/25 free)
3 x 200 pull with :20 rest (25 scull/75 pull, repeat)
6 x 25 on :40 (catch-up drill)
200 cool-down
Total: 2,100

C:
300 warm-up with fins as 100 swim/50 kick, repeat
3 x 100 with :30 rest (25 right arm/25 left arm/50 swim)
4 x 75 with :15 rest (25 kick/25 non-free/25 free)
3 x 100 pull with: 20 rest
(25 scull/75 pull)
4 x 25 on :40 (catch-up drill)
100 cool-down
Total: 1,400

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.