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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.
10-minute choice warm up
6-minute kick (35 seconds easy, 25 seconds HARD w/Tombstone kickboard)
14×50 (1fast/1ez/2fast/1ez/3fast/1ez/4fast/1ez) fast on :40, ez on :50
6×125 on 2:30 (25 Frog/25 FAST/75 smooth)
6×50 on :55 (Catch-Up with stick or single paddle)
6×50 on :50 (Shark Drill)
9×100 swim (2 FAST! on 1:10/1 easy on 1:45)
400 cool down (50 kick/50 backstroke/100 swim, repeat)
9×50 (2 FAST! on :50/1 easy on 1:10)
4×125 on 3:00 (25 Frog/25 FAST/75 smooth)
6×50 on 1:05 (Catch-Up with stick or single paddle)
6×50 on :60 (Shark Drill)
6×100 swim (2 FAST! on 1:45/1 easy on 2:15)
300 cool down (50 kick/100 swim, repeat)
6×50 w/ 15 sec rest (2 FAST!/1 easy)
4×75 w/ 30 sec rest (25 Frog/25 FAST/25 smooth)
5×50 w/ 15 sec rest (Catch-Up with stick or single paddle)
5×50 w/ 15 sec rest (Shark Drill)
6×100 swim w/ 20 sec rest (2 FAST!/1 easy)
100 cool down
Swim regular freestyle. As you take a stroke with your right arm, keep your left arm extended forward in the water. Complete the stroke with your right arm and after it enters the water above your head, tap your left hand. This signals the start of the stroke with your left arm. Keep your right arm extended forward in the water until the left stroke is completed and hands tap together.
Frog is a fun drill to try. Sit on a kick-board between your legs, and use your arms to move forward. Use a breaststroke pulling motion. This is a great social activity because you can chat with your lane mates as you move down the pool. You will feel the muscles in your forearms and upper back getting a good workout!
Hold your kick board upright in the water (like a tombstone) and push it forward. This should NOT be easy…the more of the board you hold under the water, the harder this drill is!
Use a pull buoy or a kick board between your thighs. After the finish of each stroke, reach back and tap the part of the buoy that is above water. This drill emphasizes finishing your stroke all the way to mid-thigh.