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Swim Workout For Triathletes: Long Pull With Kick Breaks

  • By Jené Shaw
  • Published Sep 20, 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:
4×200 (100 swim/50 drill/50 kick) w/:15 rest
300 IM (25 kick/25 drill/25 swim) w/:30 rest
1000 (200 pull with buoy/50 kick) w/:60 rest
3×300 on 4:30 (with rotating fast 100)
12×100 w/fins @ 1:35 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool-down
*4400 total*

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B:
3×200 (100 swim/50 drill/50 kick) w/:20 rest
750 (200 pull with buoy/50 kick) w/:60 rest
4×200 on 4:00 (with rotating fast 50)
12×100 w/fins @ 1:55 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool-down
*3600 total*

RELATED – Ask Coach Sara: Building Swim Stamina And More

C:
2×200 (100 swim/50 drill/50 kick) w/:20 rest
500 (200 pull with buoy/50 kick) w/:60 rest
4×200 w/:30 rest (with rotating fast 50)
6×100 w/fins w/:20 rest (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
100 cool-down
*2400 total*

More swim workouts from Sara McLarty.

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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