Swim Workout For Triathletes: Fast And Smooth

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:
500 with fins/200 Kick/100 Drill
4×50 @ 1:15 kick
4×50 @ 1:05 drill
4×50 @ :55 swim (build)
500 Pull w/:30 rest (250 FAST!/250 smooth)
5×100 swim w/fins @ 1:30 (50 FAST!/50 smooth)
8×50 @ :60 (start in middle of pool/25 easy/climb out/dive/25 FAST!)
3×100 @ 1:45 (IM)
4xSuicides w/:20 rest (25 FAST!/25 ez/50 FAST!/50 ez)
300 cool down
*4000 Total*

B:
400 with fins/200 Kick/100 Drill
4×50 @ 1:30 kick
4×50 @ 1:20 drill
4×50 @ 1:10 swim (build)
400 Pull w/:30 rest (200 FAST!/200 smooth)
4×100 swim w/fins @ 2:00 (50 FAST!/50 smooth)
6×50 @ 1:15 (start in middle of pool/25 easy/climb out/dive/25 FAST!)
4xSuicides w/:30 rest (25 FAST!/25 ez/50 FAST!/50 ez)
300 cool down
*3300 Total*

C:
300 with fins/200 Kick/100 Drill
4×50 w/:20 rest kick
4×50 w/:20 rest drill
4×50 w/:20 rest swim (build)
6×50 w/:20 rest (start in middle of pool/25 easy/climb out/dive/25 FAST!)
4xSuicides w/:30 rest (25 FAST!/25 ez/50 FAST!/50 ez)
300 cool down
*2400 Total*