Weekend Swim Workout: Swim, Kick, Pull, Swim
Grab the pool tools and try this swim workout from coach Sara McLarty.
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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 4 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.