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The name of the game for today’s swim workout is “technique.” In this set from coach Sara McLarty, you’ll rely heavily on the use of a pull buoy to focus on the mechanics of your swim stroke. By taking your legs out of the equation with the pull buoy, you’ll get to pay attention to the four phases of the freestyle stroke. After a gradual increase in distance using the pull buoy, focusing on keeping your arms relaxed and completing a full rotation of each shoulder, you’ll remove the buoy and bring the legs back in to the equation to pull it all together.
Pick a set that fits your fitness level and schedule, and dive in!
A:
200 swim/200 pull/200 IM/200 kick/200 swim
6×150 swim @ 2:30 (rotating FAST! 50)
100, 200, 300, 400 pull @ 1:30 per 100
400, 300, 200, 100 swim @ 1:35 per 100 (first 25 of each is Tarzan drill)
300 cool-down (50 non-free/100 free, repeat)
*4200 total*
RELATED: Swim Training: Pull Buoy Basics
B:
200 swim/200 pull/200 kick/200 swim
6×150 swim @ 3:10 (rotating FAST! 50)
100, 200, 300, 400 pull @ 2:00 per 100
300, 200, 100 swim @ 2:10 per 100 (first 25 of each is Tarzan drill)
300 cool-down (50 non-free/100 free, repeat)
*3600 total*
RELATED: A Complete Guide to Triathlon Swimming
C:
200 swim/200 pull/200 kick/200 swim
3×150 swim w/:20 rest (rotating FAST! 50)
3×150 pull w/:20 rest (rotating FAST! 50)
5×100 w/:15 rest (50 non-free/50 free)
200 cool-down
*2400 total*
Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from coach Sara McLarty.