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Long Course Option – Swim Workout For Triathletes

  • By Liz Hichens
  • Published Aug 16, 2013
  • Updated Aug 19, 2013 at 7:34 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, Flor. 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:
500 choice/300 pull/200 kick
500 pull (build each 100)
500 (50 kick/200 IM, repeat)
300 pull (build each 100)
300 (50 kick/100 IM, repeat)
3 x [100 FAST! swim @ 2:00
100 easy kick @ 2:30]
8×50 fins @ 1:05 (25 FAST!/25 easy)
4×100 @ 2:00 (25 kick/25 swim)
300 cool-down
*4300 total*

RELATED – Open-Water Swim How-To Series: Sighting

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B:
400 choice/300 pull/200 kick
400 pull (build each 100)
400 (50 kick/50 drill/100 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
3x[100 FAST! swim @ 2:30
100 easy kick @ 3:00]
4×50 fins @ 1:20 (25 FAST!/25 easy)
3×100 @ 2:30 (25 kick/25 swim)
200 cool-down
*3600 total*

RELATED: Bring On The Swim!

C:
200 choice/200 pull/200 kick
300 pull (build each 100)
300 (50 kick/50 drill/50 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
2x[100 FAST! swim w/ 30 sec rest
100 easy kick w/ 30 sec rest]
4×50 fins w/ 20 sec rest (25 FAST!/25 easy)
100 cool-down
*2500 total*

More swim workouts.

FILED UNDER: Swim / Training TAGS:

Liz Hichens

Liz Hichens

Liz Hichens is the Web Producer of Triathlete.com. She is an Ironman and marathon finisher and fan of all endurance sports.

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