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Focus On Fast – Swim Workout For Triathletes

  • By Jené Shaw
  • Published Jan 30, 2015
  • Updated Jan 30, 2015 at 11:51 AM 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, 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:
6×150 on 2:30 (100 swim/50 kick)
12×25 on :30 (1 drill/1 underwater kick/1 FAST!, repeat)
3x[2×200 (1 FAST!/1 ez) on 3:00
3×100 (2 FAST!/1 ez) on 1:30
4×50 (3 FAST!/1 ez) on :50
(Round #1: swim, #2: pull, #3: swim)]
300 pull (25 back/75 free)
100 cool-down
*4300 total*

RELATED: How Strong Is Your Swim Kick?

B:
6×150 on 3:15 (100 Swim/50 Kick)
12×25 on :40 (1 Drill/1 Underwater kick/1 FAST!, repeat)
2x[2×200 (1 FAST!/1 ez) on 4:00
3×100 (2 FAST!/1 ez) on 1:55
4×50 (3 FAST!/1 ez) on :60
(Round #1: swim, #2: pull)]
300 pull (25 back/75 free)
100 cool-down
*3400 total*

RELATED – Ask Coach Sara: What’s A Normal Breathing Pattern?

C:
4×150 w/ :15 rest (100 Swim/50 Kick)
6×25 on w/ :10 rest (1 drill/1 underwater kick/1 FAST!, repeat)
2x[2×150 (1 FAST!/1 ez) w/:30 rest
3×100 (2 FAST!/1 ez) w/:20 rest
4×50 (3 FAST!/1 ez) w/:10 rest
(Round #1: swim, #2: pull)]
100 cool-down
*2450 total*

More swim workouts for triathletes.

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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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