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Swim Workout Plans: Swim, Kick, Pull, Swim

  • By Jené Shaw
  • Published Mar 22, 2013
Photo: Shutterstock.com

Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative swim 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.

**Long Course Meters**

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*

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*

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*

More swim workouts from Sara McLarty.

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

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