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Fins And Kickboard Swim Workout For Triathletes

  • By Jené Shaw
  • Published Jun 14, 2013
  • Updated Oct 7, 2013 at 8:56 PM 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:
400 choice/300 pull/200 IM/100 kick
6x[2x50 kick/drill on :55
100 IM on 1:40]
2×400 pull on 5:20 (negative split)
200 w/ kickboard (50 kick/50 Sailboat Drill)
10×25 w/ fins on :40 (25 underwater kick/25 FAST!)
200 easy swim w/ fins
6×75 on 1:05 (25 non-free/50 free)
300 cool-down w/ fins
*4400 total*

B:
400 choice/300 pull/200 non-free/100 kick
4 x [2x50 kick/drill on 1:15
100 free on 1:50]
2×300 pull on 5:30 (negative split)
200 w/ kickboard (50 kick/50 Sailboat Drill)
8×25 w/ fins on :45 (25 underwater kick/25 FAST!)
200 easy swim w/ fins
4×75 on 1:30 (25 non-free/50 free)
300 cool-down w/ fins
*3600 total*

C:
400 choice/300 pull/200 non-free/100 kick
4x[2x50 kick/drill w/ 10 sec rest
100 pull w/ 10 sec rest]
200 w/ kickboard (50 kick/50 Sailboat Drill)
8×25 w/ fins w/ 15 sec rest (25 kick/25 swim FAST!)
4×75 w/ 15 sec rest (25 non-free/50 free)
100 cool-down w/ fins
*2600 total*

Sailboat Drill:
Hold a kick board between your thighs. Make sure half of the board is sticking below your body when you swim freestyle. Use your core muscles to control your hip rotation while the board tries to prevent rotation.

RELATED: Kickboard Drills – Swim Workout For Triathletes

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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