Weekend Swim Workout: The First Swim Back

As pools slowly start to re-open, we share a workout from swim coach Sara McLarty that will help you ease back into lap swimming.

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

The majority of us have had some unexpected time out of the pool. As pools and gyms are slowly starting to re-open, it might be tempting to jump back into the training you were doing in early March. Instead, take your time getting back in the water and make sure that you’re relearning proper stroke habits. There’s nothing wrong with seeing yourself as a bit of a beginner again. This “first swim back” workout from coach Sara McLarty is the perfect set to get swimming again after some dry time out. Choose your spot in the ranges below based on your previous swim experience or current motivational levels.

The First Swim Back

  • Easy 5-10 minutes warm-up choice stroke. Let your body get used to the water and stretch everything out.
  • 4-8 x 75 with :20 rest as: 25 right arm/25 left arm/25 both
    Focus on the underwater pull and finish of the stroke.
  • 4-8 x 25 with :10 rest sculling with buoy between legs
    Reignite your connection with the water on your hands and forearms.
  • 5-10 minutes easy pull with equipment
    Use small paddles. Don’t stress your shoulders.
  • 4-8 x 50 with :15 rest kicking with fins and kickboard
    Feel the stretch in your ankles with pointed toes.
  • 4-8 x 50 with :15 rest building each 50 from slow to fast
    Build to 85 percent, and enjoy the freedom of the water.
  • 5-10 minutes easy swim cool-down

Trending on Triathlete

Jan Frodeno Reflects on His Final Ironman World Championship

Immediately after finishing 24th place at his final Ironman World Championships, the Olympic medalist (and three-time IMWC winner) explains what his race in Nice meant to him.