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Swim Workout For Triathletes: 50s Descending Stroke Count

  • By Quick Set Friday: 50s Descending Stroke Count
  • Published Jun 7, 2013
  • Updated Oct 9, 2013 at 1:17 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:
750 warm-up (200 choice/50 kick, repeat)
20×50 on :55 (descend stroke count 1-5)
12×25 on :30 (IM order)
5×200 pull on 3:00 (breathing pattern 3/7 by 50)
8×75 on 1:10 (25 IM order/50 Free)
300 swim (No Walls)
200 cool down
*4200 total*

B:
500 warm-up (200 choice/50 kick, repeat)
15×50 on 1:05 (descend stroke count 1-5)
12×25 on :40 (non-free)
4×200 pull on 4:00 (breathing pattern 3/7 by 50)
6×75 on 1:30 (25 drill/50 free)
300 swim (No Walls)
200 cool-down
*3300 total*

C:
500 warm-up (200 choice/50 kick, repeat)
10×50 w/ 10 sec rest (descend stroke count 1-5)
12×25 w/ 10 sec rest (choice drill)
4×150 pull w/ 20 sec rest (breathing pattern 3/5/7 by 50)
300 swim (No Walls)
200 cool-down
*2300 total*

More swim workouts from Sara McLarty.

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