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Swim Workout: Swim And IM Switch-Up

  • By Jené Shaw
  • Published Apr 12, 2013
Photo: 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:
600 warm-up (100 swim/50 kick)
4×100 IM on 1:45
3×200 swim on 2:50
4×100 IM on 1:35
3×200 swim on 2:40
4×100 IM on 1:30
3×200 swim on 2:30
100 easy/recovery
12×50 on :50 (2 FAST!/1 easy, repeat)
200 cool-down
*4500 Total*

B:
600 warm-up (100 swim/50 kick)
4×75 on 1:30 (free/non-free/free)
3×150 swim on 2:40
4×75 on 1:20 (free/non-free/free)
3×150 swim on 2:30
4×75 on 1:15 (free/non-free/free)
3×150 swim on 2:20
50 easy/recovery
9×50 on :60 (2 FAST!/1 easy, repeat)
200 cool-down
*3500 Total*

C:
600 warm-up (100 swim/50 kick)
4×75 w/ :15 rest (free/non-free/free)
3×100 pull w/ :10 rest
4×75 w/ :15 rest (free/non-free/free)
3×100 pull w/ :10 rest
9×50 w/ :15 rest (2 FAST!/1 easy, repeat)
200 cool-down
*2500 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 four-time Ironman finisher and a USAT Level 1 certified coach

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