Menu

Swim Workout For Triathletes: Tombstone Kicks And Squat Jumps

  • By Jené Shaw
  • Published Aug 30, 2013
  • Updated Sep 5, 2013 at 9:55 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
500 w/pull buoy (300 pull/200 shark drill)
200 as 100 kick/100 drill
10×50 @ 1:05 (25 swim, climb out, do 3 pushups, dive in, 25 swim)
600 snake swim (50 easy/50 FAST!)
6×50 @ 1:20 (25 feet-first w/buoy, 25 non-free w/buoy)
6×50 @ 1:20 (25 tombstone kick, 25 regular kick)
600 snake swim (50 easy/50 FAST!)
6×50 @ :60 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
200 cool-down
*4000 total*

B:
400 choice
400 w/pull buoy (300 pull/100 shark drill)
200 as 100 kick/100 drill
8×50 @ 1:15 (25 swim, climb out, do 3 pushups, dive in, 25 swim)
500 snake swim (50 easy/50 FAST!)
6×50 @ 1:30 (25 feet-first w/buoy, 25 non-free w/buoy)
6×50 @ 1:30 (25 tombstone kick, 25 regular kick)
500 snake swim (50 easy/50 FAST!)
6×50 @ 1:20 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
100 cool-down
*3400 total*

C:
300 choice
300 w/pull buoy (200 pull/100 shark drill)
200 as 100 kick/100 drill
6×50 w/ 15 sec rest (25 swim, climb out, do 3 pushups, dive in, 25 swim)
400 snake swim (50 easy/50 FAST!)
4×50 w/ 20 sec rest (25 feet-first w/buoy, 25 non-free w/buoy)
4×50 w/ 20 sec rest (25 tombstone kick, 25 regular kick)
400 snake swim (50 easy/50 FAST!)
4×50 w/ 20 sec rest (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
100 cool-down
*2600 total*

RELATED: Pick The Swim Drill For Your Weakness

Tombstone Kicking: Hold your kick board upright in the water (like a tombstone) and push it forward. This should NOT be easy…the more of the board you hold under the water, the harder this drill is!

Snake Warm Up: Start in the far left lane of your pool (or of the space that is available to swim in). Swim ONE length of the pool in the first lane. When you reach the far side of the pool, move one lane to the right. Swim ONE length of the pool in the second lane. When you reach the other side of the pool, move to the next lane and continue swimming ONE length in each lane. When you reach the other side of the pool (or the other side of the available area), get out of the pool, walk to the first lane, and repeat the SNAKE!

Shark Drill: Use a pull buoy or a kick board between your thighs. After the finish of each stroke, reach back and tap the part of the buoy that is above water. This drill emphasizes finishing your stroke all the way to mid-thigh.

More swim workouts from Sara McLarty.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

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

Get our best triathlon content delivered to your inbox

Subscribe to the FREE Triathlete weekly newsletter