Updated March 4, 2025 05:52AM
Weekend Swim Workout: Fast And Smooth
It's time to build off all that technique work you've been doing - now, we're adding speed to the mix.
This fast and smooth swim workout helps build on the technique you worked on in the off-season. (Photo: Getty Images)
We’ve got the need for speed! It’s the perfect time of year to build on all your technique work from the winter by adding a new challenge: going fast while still maintaining good form. This swim workout from coach Sara McLarty begins with technique drills, then gradually builds to the finale: short but hard all-out efforts.
Pick a set that fits your fitness level and schedule, and dive in!
A:
500 with fins/200 kick/100 drill
4×50 @ 1:15 kick
4×50 @ 1:05 drill
4×50 @ :55 swim (build)
500 pull w/:30 rest (250 FAST!/250 smooth)
5×100 swim w/fins @ 1:30 (50 FAST!/50 smooth)
8×50 @ :60 (start in middle of pool/25 easy/climb out/dive/25 FAST!)
3×100 @ 1:45 (IM)
4x all-out w/:20 rest (25 FAST!/25 ez/50 FAST!/50 ez)
300 cool-down
*4000 total*
RELATED: 9 Stretch Cord Exercises to Improve Swim Strength and Technique
B:
400 with fins/200 kick/100 drill
4×50 @ 1:30 kick
4×50 @ 1:20 drill
4×50 @ 1:10 swim (build)
400 pull w/:30 rest (200 FAST!/200 smooth)
4×100 swim w/fins @ 2:00 (50 FAST!/50 smooth)
6×50 @ 1:15 (start in middle of pool/25 easy/climb out/dive/25 FAST!)
4x all-outs w/:30 rest (25 FAST!/25 ez/50 FAST!/50 ez)
300 cool-down
*3300 total*
RELATED: Lacking Swim Progress? Try This Short Technique-Focused Block
C:
300 with fins/200 kick/100 drill
4×50 w/:20 rest kick
4×50 w/:20 rest drill
4×50 w/:20 rest swim (build)
6×50 w/:20 rest (start in middle of pool/25 easy/climb out/dive/25 FAST!)
4x all-outs w/:30 rest (25 FAST!/25 ez/50 FAST!/50 ez)
300 cool-down
*2400 total*
Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from coach Sara McLarty.
