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Workouts

Quick Set: Time to Sprint!

Think fast! Changing up speeds and effort during workouts will help keep you from hitting a plateau in the water—both mentally and physically.

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+.

Swim Workout A:
3 x (150 swim/50 single- arm drill)
3 x (150 pull buoy/50 kick) 300 pull (50 easy/50 build) on 5:00
2 x 50 on :50 (RACE!) 300 pull (25 scull/75 pull) on 6:00
4 x 50 on :60 (RACE!)
300 swim (25 non-free/75 free) on 5:30
6 x 50 on 1:15 (RACE!)
300 swim (no walls) on 5:00 8 x 25 on :30 (sighting 3 x each 25)
50 kick/150 swim cool-down
Total: 3,400

Swim Workout B:
2 x (150 swim/50 single- arm drill)
2 x (150 pull buoy/50 kick) 200 pull (50 easy/50 build) on 4:30
2 x 50 on 1:15 (RACE!) 200 pull (25 scull/75 pull) on 5:00
4 x 50 on 1:30 (RACE!) 200 swim (25 non-free/75 free) on 5:00
6 x 50 on 2:00 (RACE!)
200 swim (no walls) on 4:30 6 x 25 on :45 (sighting 3 x each 25)
50 kick/150 swim cool-down
Total: 2,550

Swim Workout C:
150 swim/50 single-arm drill 150 pull buoy/50 kick
100 pull (50 easy/50 build) with :30 rest
2 x 50 with :10 rest (RACE!) 100 pull (25 scull/75 pull) with :30 rest
4 x 50 with :20 rest (RACE!) 100 swim (25 non-free/75 free) with :30 rest
6 x 50 with :30 rest (RACE!) 100 swim (no walls) with :30 rest
4 x 25 with :15 rest (sighting 3 x per 25)
50 kick/150 swim cool-down
Total: 1,700