Menu

Swim To Pull Workout

  • By Jené Shaw
  • Published Mar 29, 2013
Photo: Richard Thornton / Shutterstock.com

Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

A:
400 swim
300 pull
200 kick
100 non-free
8×50 @ :55 (IM Switch)
300 pull @ 4:30
3×100 swim @ 1:20 (strong)
300 pull @ 4:30
3×100 swim @ 1:15 (strong)
300 pull @ 4:30
3×100 swim @ 2:00 (RACE!)
300 pull @ 4:30
3×100 swim @ 1:40 (IM)
100 easy/recovery
4×50 kick @ :60
4×50 non-free @ :55
4×50 swim @ :50
*4500 Total*

B:
400 swim
300 pull
200 kick
100 non-free
6×50 @ 1:10 (drill/swim by 25)
3 x [300 pull @ 6:00
3x100 swim @ 2:00 (FAST!)]
50 easy/recovery
3×50 kick @ 1:20
3×50 non-free @ 1:10
3×50 swim @ :60
*3600 Total*

C:
300 swim
300 pull
200 kick
100 non-free
6×50 w/:15 rest (drill/swim by 25)
3 x [200 pull w/:30 rest
4x50 swim w/:20 rest (FAST!)]
100 cool down
*2500 Total*

More swim workouts from Sara McLarty.

RELATED: Pull Buoy Workouts

FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a three-time Ironman finisher and a USAT Level 1 certified coach

Get our best triathlon content delivered to your inbox

Subscribe to the FREE Triathlete weekly newsletter