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20×50 Drills Swim Workout For Triathletes

  • By Jené Shaw
  • Published Jul 19, 2013
  • Updated Jul 22, 2013 at 11:49 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:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20×50:
#1-5 Catch-up w/stick or single paddle on :50
#6-10 25 right arm/25 left arm on :55
#11-15 25 scull/25 swim on :60
#16-20 25 non-free/25 free on :55
5×100 on 1:40 (50 kick/50 swim)
3×400 pull w/:20 rest (3/5 breathing pattern by 50)
12×25 w/fins on :30 (1-6 underwater kick, 7-12 FAST!)
400 choice with fins
*4200 total*

B:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20×50:
#1-5 Catch-up w/stick or single paddle on 1:10
#6-10 25 right arm/25 left arm on 1:05
#11-15 25 scull/25 swim on 1:15
#16-20 25 non-free/25 free on 1:05
3×300 pull w/:20 rest (3/5 breathing pattern by 50)
12×25 w/fins on :40 (1-5 underwater kick, 6-10 FAST!)
300 choice with fins
*3200 total*

C:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20×50 w/:10 rest:
#1-5 Catch-up w/stick or single paddle
#6-10 25 right arm/25 left arm
#11-15 25 scull/25 swim
#16-20 25 non-free/25 free
3×200 pull w/:20 rest (3/5 breathing pattern by 50)
8×25 w/fins w/:10 rest (odds FAST!, evens easy)
200 choice with fins
*2400 total*

RELATED: Kickboard Drills – Swim Workout For Triathletes

More swim workouts from Sara McLarty.

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FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a three-time Ironman finisher and a USAT Level 1 certified coach

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