Menu

Quick Set Friday: Drill Practice

  • By Jené Shaw
  • Published Jun 13, 2014
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:
400 swim with fins
200 kick w/ fins
4×50 @ :55 (catch-up Drill w/ paddle)
4×50 @ :55 (25 fist drill/25 Swim)
2x[400 pull (3/5 breathing pattern by 50)
200 pull (50 FAST/50 easy)]
6×50 @ 1:15 (25 kick/25 Sail Boat drill)
200 w/buoy (25 scull/75 pull, repeat)
2x[400 IM (25 kick/25 drill/50 swim)
200 IM swim (25 fast/25 easy)]
6×50 w/fins @ :60 (25 underwater kick/25 backstroke)
300 cool-down (100 free/50 non-free, repeat)
= 4500 total

RELATED – Ask Coach Sara: Fear Of Being Trampled

B:
400 swim with fins
200 kick w/ fins
4×50 @ 1:15 (Catch-up Drill w/ paddle)
4×50 @ 1:15 (25 Fist Drill/25 swim)
400 pull (3/5 breathing pattern by 50)
200 pull (50 FAST/50 easy)
6×50 @ 1:30 (25 kick/25 Sail Boat Drill)
200 w/ buoy (25 scull/75 pull, repeat)
400 choice (25 kick/25 drill/50 swim)
200 swim (25 fast/25 easy)
6×50 w/ fins @ 1:30 (25 underwater kick/25 backstroke)
300 cool-down (100 free/50 non-free, repeat)
= 3300 total

RELATED – Ask Coach Sara: Approaching Swim Buoys

C:
400 swim with fins
200 kick w/ fins
6×50 w/ :15 rest (Catch-up Drill w/ paddle)
6×50 w/ :15 rest (25 Fist Drill/25 swim)
6×50 w/ :20 rest (25 kick/25 Sail Boat drill)
200 w/buoy (25 scull/75 pull, repeat)
6×50 w/fins w/ :30 rest (25 kick on your back/25 swim)
300 cool-down (100 free/50 non-free, repeat)
= 2300 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 five-time Ironman finisher and a USAT Level 1 certified coach

Sign up for our free e-newsletter, SBR Report!

Subscribe to the FREE Triathlete newsletter