Weekend Swim Workout: Down & Outs
For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, >","name":"in-content-cta","type":"link"}}'>sign up for Outside+.
This week’s workout starts out fairly traditional with efforts and some kicking for recovery. The real fun comes at the end of the set, where you’ll do the Down & Outs component of the workout. You might initially feel a little silly doing these at your local pool, but they’re great for mixing it up at the end of a set and helping you to work on some top-end speed. Happy swimming!
Down & Outs:
This section has two parts. The first will be a set number of 25s. This part should always be performed fast! When you reach the other side of the pool, quickly climb out of the water, wait 5 seconds, dive back in the pool and sprint to the other side. Repeat the climbing out and 5 second rest until you have completed the given number, for example: 4×25 Down & Outs.
The second part is the rest and recovery. Usually, if the number of D&Os equals 100 yards, the recovery will be 100 yards. After the recovery swim, rest an extra 30-60 seconds before repeating the set.
A:
300 swim/200 pull/100 kick
6×125 @ 2:15 (50 kick/75 build)
2×250 @ 3:40 (200 FAST/50 easy)
100 kick w/:30 rest
2×200 @ 3:00 (150 FAST/50 easy)
100 kick w/:30 rest
2×150 @ 2:20 (100 FAST/50 easy)
100 kick w/:30 rest
2×100 @ 1:40 (50 FAST/50 easy)
100 kick w/:30 rest
2×50 @ :60 (25 FAST/25 easy)
100 kick w/:30 rest
4x[4×25 Down & Outs
100 easy/recovery swim w/:30 rest]
200 cool-down
*4300 total*
B:
300 swim/200 pull/100 kick
4×125 @ 3:00 (50 kick/75 build)
2×200 @ 4:15 (150 FAST/50 easy)
100 kick w/:30 rest
2×150 @ 3:15 (100 FAST/50 easy)
100 kick w/:30 rest
2×100 @ 2:15 (50 FAST/50 easy)
100 kick w/:30 rest
2×50 @ 1:15 (25 FAST/25 easy)
100 kick w/:30 rest
4x[4×25 Down & Outs
100 easy/recovery swim w/:60 rest]
200 cool-down
*3500 total*
C:
300 swim/200 pull/100 kick
4×100 w/:30 rest (50 kick/50 build)
2×150 w/:30 rest (100 FAST/50 easy)
50 kick w/:30 rest
2×100 w/:30 rest (50 FAST/50 easy)
50 kick w/:30 rest
2×50 w/:30 rest (25 FAST/25 easy)
50 kick w/:30 rest
3x[4×25 Down & Outs
100 easy/recovery swim w/:60 rest]
150 cool-down
sports