Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Workouts

Quick Set Friday: Tarzan Drills And No Walls

A new swim workout from swimming all-star and Triathlete contributor Sara McLarty.

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.

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.

The A sets are between 4–5000 yards total, with intervals ranging from 1:20–1:30 per 100. The B sets are 3000–3500 total, with intervals of 1:50–2:00 per 100. The C sets are 2000–2500 total and all based on a rest interval.

A:
200 swim/200 pull/200 kick/200 swim
6×125 on 2:00 (25 Tarzan Drill/100 No Walls)
4×300 pull on 4:15 (100 easy/100 medium/100 strong)
100 easy/recovery
12×25 on :30 (start at the flags/10 strokes fast/easy to the wall)
5×150 with fins on 2:15 (50 dolphin-kick on your back/100 swim)
300 cool-down (50 non-free/100 swim/repeat)
Total: 4,200

RELATED – Ask Coach Sara: Drills To Help With Open-Water Swimming

B:
200 swim/200 pull/200 kick/200 swim
5×100 on 2:45 (25 Tarzan Drill/75 No Walls)
3×300 pull on 5:30 (100 easy/100 medium/100 strong)
100 easy/recovery
8×25 on :40 (start at the flags/10 strokes fast/easy to the wall)
4×150 with fins, 15 sec rest (50 kick on your back/100 swim)
300 cool-down (50 non-free/100 swim/repeat)
Total: 3,400

RELATED – Ask Coach Sara: Finding Motivation To Swim When It’s Cold

C:
300 swim/200 pull/100 kick
4×100, 20 sec rest (25 Tarzan Drill/75 No Walls)
3×200 pull, 30 sec rest
(100 easy/100 strong)
4×150 with fins,15 sec rest
(50 kick on your back/100 swim)
100 cool-down
Total: 2,300

TARZAN DRILL: Swim with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water.
NO WALLS: As you probably guessed, turn before you get to the wall to better simulate open water.

More “Quick Set Friday” workouts