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Swim Workout For Triathletes: Dive-In 25s

  • By Jené Shaw
  • Published Jun 21, 2013
  • Updated Jul 30, 2013 at 5:45 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/100 kick w/ 20 sec rest
300 pull/100 kick w/ 20 sec rest
200 IM/100 kick w/ 20 sec rest
100 drill/100 kick w/ 20 sec rest
20×25 swim (2 FAST! on :20/2 easy on :30)
8×150 on 2:15 (25 kick/25 Sailboat Drill/100 build)
10×25 swim on :30 (Start in middle of pool, climb out at wall and dive back in)
5×100 swim on 2:00 (RACE from a dive!)
300 cool down
*4100 Total*

B:
400 Choice/100 Kick w/ 20 sec rest
300 Pull/100 Kick w/ 20 sec rest
200 non-free/100 Kick w/ 20 sec rest
100 Drill/100 Kick w/ 20 sec rest
16×25 swim (2 FAST! on :30/2 easy on :40)
4×150 on 3:00 (25 Kick/25 Sailboat Drill/100 build)
8×25 swim on :30 (Start in middle of pool, climb out at wall and dive back in)
4×100 swim on 2:00 (RACE from a dive!)
300 cool down
*3300 Total*

C:
400 choice/100 kick w/ 20 sec rest
300 pull/100 kick w/ 20 sec rest
200 non-free/100 kick w/ 20 sec rest
100 drill/100 kick w/ 20 sec rest
12×25 swim w/ 15 sec rest (2 FAST!/2 easy)
8×25 swim w/ 10 sec rest (Start in middle of pool, climb out at wall and dive back in)
3×100 swim w/ 60 sec rest (RACE from a dive!)
100 cool-down
*2300 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.

More “Quick Set Friday” workouts.

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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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