Workouts

Do Something Streak, Day 7: Winter Rust-Buster Swim

Blow out the cobwebs by using short intervals mixed with kicking, drills, and pulling.

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For Day 7 of our 30-day Do Something Streak, we’re going to hop into the pool with a purpose. One of the most common mistakes triathletes make in winter swim training is swimming endless, meaningless laps in the pool. Though any swim is a good swim when it comes to building basic fitness, there’s a better way to make use of your time in the pool. Use this workout from Coach Sara McLarty to refamiliarize yourself with the water, while at the same time getting a head start on open-water skills.

Not signed up yet for our January challenge? You can still be a part of the Do Something Streak. Just do something (anything!) for 30 minutes for 30 days. Sign up for the Do Something Streak and be entered to win three great prizes. Prizes will be picked at random a week in, halfway through, and at the end of the streak. Do something!

A

3×150 swim/50 kick warm-up
2x [4×25 on :30 with buoy between ankles; 200 pull with regular buoy and paddles on 3:00]
6×50 on :60 (25 kick/25 pull with board between thighs)
6×50 on :50 (2 build, 1 easy)
8×75 on 1:30 (25 kick/25 drill/25 swim, IM order)
8×75 on 1:15 (25 Tarzan drill* fast/50 smooth)
300 swim, no walls (turn at the ‘T’)
300 pull (50 breathing every third stroke/50 breathing every fifth)
300 cool-down (50 non-free/50 free)

Total: 3,900

RELATED: These Advanced Skills Will Take Your Open-Water Swimming to the Next Level

B

2×150 swim/50 kick warm-up
2x [4×25 on :40 with buoy between ankles; 200 pull with regular buoy and paddles on 4:00]
6×50 on 1:15 (25 kick/25 pull with board between thighs)
6×50 on :60 (2 build, 1 easy)
4×75 on 2:00 (25 kick/25 drill/25 swim)
4×75 on 1:50 (25 Tarzan drill* fast/50 smooth)
200 swim, no walls (turn at the ‘T’)
200 pull (50 breathing every third stroke/50 breathing every fifth)
200 cool-down (50 non-free/50 free)

Total: 2,800

RELATED: Jan Frodeno’s Favorite Open-Water Swimming Workouts

C

150 swim/50 kick warm-up
4×25 with 10 sec rest, buoy between ankles
200 pull with regular buoy and paddles
4×50 with 15 sec rest (25 kick/25 pull with board between thighs)
6×50 with 10 sec rest (2 build, 1 easy)
4×75 with 20 sec rest (25 kick/25 Tarzan drill*/25 swim)
200 swim, no walls (turn at the ‘T’)
200 pull (50 breathing every third stroke/50 breathing every fifth)
100 cool-down (50 non-free/50 free)

Total: 1,800

*Swim with head out of water, face forward and back arched, keeping feet near the water’s surface.