Friday Swim Workout: Pre-Race Tune-Up

  • By Jené Shaw
  • Published Jul 18, 2014

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 (, you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills. McLarty recommends trying this workout 2–3 days before an event as a pre-race tune-up.

300 swim/200 pull/100 kick
6×50 on :50 (25 fast/25 easy)
4×200 on 2:50 (mid-race effort)
100 easy
5×100 on 1:40 (w/ paddles only, fast)
200 cool-down
*2,500 total*

RELATED – Ask Coach Sara: Building Swim Stamina

200 swim/200 pull/100 kick
6×50 on :60 (25 fast/25 easy)
3×200 on 4:00 (mid-race effort)
50 easy
4×100 on 2:00 (w/ paddles only, fast)
150 cool-down
*2,000 total*

RELATED: Are Flip-Turns Beneficial When Pool Training?

200 swim/100 pull/100 kick
5×50 w/ :15 rest (25 fast/25 easy)
2×200 w/ :30 rest (mid-race effort)
50 easy
5×50 w/ :15 rest
(25 fast/25 easy)
150 cool-down
*1,500 total*

More swim workouts from Sara McLarty.

FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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