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Swim Workout For Triathletes: Lotsa 50s Friday

  • By Jené Shaw
  • Published Sep 6, 2013
  • Updated Sep 10, 2013 at 6:26 PM UTC
Photo: Nils Nilsen

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 (NTCMastersSwim.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.

The A sets are between 4–5000 yards total, with intervals ranging from 1:20–1:30 per 100. The B sets are 3000–3500 total, with intervals of 1:50–2:00 per 100. The C sets are 2000–2500 total and all based on a rest interval.

RELATED – Ask Sara McLarty: Building Swim Stamina And More

A:
600 warm up (200 swim/100 kick x 2)
6×25 underwater kick @ :60
6×50 swim @ :60 (descend stroke count 1-6)
6×50 @ :55 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull w/:45 rest
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull
200 cool down
*3500 Total*

B:
600 warm up (200 swim/100 kick x 2)
6×25 underwater kick @ :60
6×50 swim @ 1:10 (descend stroke count 1-6)
6×50 @ 1:05 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ 1:15 per 50]
400 pull w/:45 rest
8×50 @ 1:15 (25 free/25 non-free)
300 cool down
*3000 Total*

C:
600 warm up (200 swim/100 kick x 2)
4×25 underwater kick with fins @ :60
6×50 swim w/:20 rest (descend stroke count 1-6)
6×50 w/:20 rest (first 1/3 fast, remainder easy)
2 x [4x50 w/:30 rest (one FAST, one easy, repeat)
300 pull w/:45 rest]
200 cool down
*2500 Total*

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 five-time Ironman finisher and a USAT Level 1 certified coach

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