Updated August 28, 2025 05:53AM
Weekend Swim Workout: Sprint, Smooth, Strong
This set from coach Sara McLarty will get you acquainted with the three keys of a solid triathlon swim: sprint, smooth, and strong.
(Photo: Getty Images)
When you think about how to train for a triathlon swim, you probably think mostly about speed. But efficiency and endurance matter just as much, especially as you move up to longer race distances. That’s why this set from coach Sara McLarty progresses through all the key elements of a solid triathlon swim: sprint, smooth, and strong.
Three workout options are available, ranging from 2,400 yards to 4,600 yards. Choose a set that fits your fitness level and schedule, and dive in!
A:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16×25 @ :30 (1 fast/1 easy, IM order)
8×125 @ 1:50 (25 sprint/100 smooth)
8×75 pull @ :55 (all strong)
8×25 @ :45 (dive in, sprint half pool, swim easy to the wall)
600 swim (100 IM/100 free, repeat)
8×25 @ :45 underwater kick
4×150 pull (7/5/3 breathing pattern by 50)
200 choice cool-down
*4600 total*
RELATED: How to Finally Become a Faster Swimmer
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B:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16×25 @ :40 (1 fast/1 easy)
8×125 @ 2:30 (25 sprint/100 smooth)
8×75 pull @ 1:15 (all strong)
8×25 @ :60 (dive in, sprint half pool, swim easy to the wall)
400 swim free, smooth perfect technique
200 choice cool-down
*3600 total*
RELATED: A Beginner’s Guide to Learning How to Swim for Triathlon
C:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16×25 w/ :10 rest (1 fast/1 easy)
4×125 w/ :30 rest (25 sprint/100 smooth)
4×75 pull w/15 rest (all strong)
300 swim free, smooth perfect technique
100 choice cool-down
*2400 total*
Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from Coach Sara McLarty.
