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25s With Recovery Pulls – Swim Workout For Triathletes

  • By Jené Shaw
  • Published Jul 26, 2013
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:
4×150 w/ :10 rest (100 swim/50 kick)
400 pull (with buoy and band)
10×25 on :30 (1 drill/1 build, repeat)
10×25 on :30 (1 easy/1 FAST!)
200 recovery pull
10×50 on :50 (1 easy/1 FAST)
200 recovery pull
6×75 on 1:15 IM order (25 kick/25 drill/25 swim)
6×100 on 1:30 (1 easy/1 FAST!)
300 recovery pull
200 cool down
*4000 total*

B:
4×150 w/:10 rest (100 swim/50 kick)
400 pull (with buoy and band)
10×25 on :40 (1 drill/1 build, repeat)
10×25 on :40 (1 easy/1 FAST!)
200 recovery pull
10×50 on 1:10 (1 easy/1 FAST)
200 recovery pull
6×100 on 2:15 (1 easy/1 FAST!)
200 cool-down
*3200 total*

C:
4×150 w/ :10 rest (100 swim/50 kick)
10×25 w/ :10 rest (1 drill/1 build, repeat)
10×25 w/ :10 rest (1 easy/1 FAST!)
200 recovery pull
6×50 w/:15 rest (1 easy/1 FAST)
200 recovery pull
4×100 w/ :20 rest (1 easy/1 FAST!)
100 cool-down
*2300 total*

More swim workouts from Sara McLarty.

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Jené Shaw

Jené Shaw

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

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