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Frogs And 3/2/1/0 Breaths – Swim Workout For Triathletes

  • By Jené Shaw
  • Published May 24, 2013
  • Updated Nov 6, 2013 at 12:51 AM UTC
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:
200 swim/100 drill/200 pull/100 IM drill
20×50 on :50 (5 as Catch-up w/stick, 5 as build, repeat)
Timed 15-minute swim (Record how many laps completed)
20×25 on :30 (3 breaths/2 breaths/1 breaths/0 breaths by 25)
2×400 pull w/ 30 sec rest (200 build/200 strong)
200 cool-down (50 kick/50 frog/100 swim)
*4100 Total*

RELATED: Conquer Your Swim Weakness

B:
200 swim/100 drill/200 pull/100 drill
16×50 on :60 (4 as Catch-up w/stick, 4 as build, repeat)
Timed 15-minute swim (Record how many laps completed)
20×25 on :40 (3 breaths/2 breaths/1 breaths/0 breaths by 25)
400 pull w/ 30 sec rest (200 build/200 strong)
200 cool-down (50 kick/50 frog/100 swim)
*3500 Total*

C:
200 swim/100 drill/200 pull/100 drill
8×50 w/ 15 sec rest (4 as Catch-up w/ stick, 4 as build)
Timed 15-minute swim (Record how many laps completed)
12×25 w/ 15 sec rest (3 breaths/2 breaths/1 breaths/0 breaths by 25)
300 pull w/ 30 sec rest (200 build/200 strong)
200 cool-down (50 kick/50 frog/100 swim)
*2400 Total*

Frog:

Sit on a kick-board between your legs, and use your arms to move forward. Use a breaststroke pulling motion.This is a great social activity because you can chat with your lane mates as you move down the pool. You will feel the muscles in your forearms and upper back getting a good workout!

Catch-up w/ stick:

Use a sideways kickboard or a stick to perform the drill above. Keep your hands shoulder-width apart and exchange the board or stick from hand-to-hand between each stroke.

More swim workouts from Sara McLarty.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

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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