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Quick Set Friday: Sprint Swim Sprint

  • By Jené Shaw
  • Published May 4, 2012
  • Updated Dec 17, 2012 at 1:10 PM UTC

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, Flor. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (NTCMastersSwim.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:
500 warm up
5×100 @ 1:50 (kick/drill/swim/build by 25)
8×25 @ :30 (SPRINT 12.5, easy 12.5)
3 x [50 SPRINT @ :50
100 swim @ 1:30
50 SPRINT @ :50
200 swim @ 3:00
50 SPRINT @ :50
300 swim @ 4:30
(1st & 3rd round: swim, 2nd round: pull)
50 easy recovery between rounds]
400 IM (kick/drill/swim/free by 25)
200 cool down
*4200 Total*

B:
500 warm up
5×100 @ 2:15 (kick/drill/swim/build by 25)
8×25 @ :40 (SPRINT 12.5, easy 12.5)
2 x [50 SPRINT @ :60
100 swim @ 1:50
50 SPRINT @ :60
200 swim @ 3:40
50 SPRINT @ :60
300 swim @ 5:30
(1st round: swim, 2nd round: pull)
50 easy recovery between rounds]
300 (kick/drill/swim by 25)
200 cool down
*3300 Total*

C:
400 warm up
4×100 w/:20 rest (kick/drill/swim/build by 25)
2 x [50 SPRINT @ :60
100 swim @ 1:50
50 SPRINT @ :60
200 swim @ 3:40
50 SPRINT @ :60
300 swim @ 5:30
(1st round: swim, 2nd round: pull)
50 easy recovery between rounds]
100 cool down
*2500 Total*

More “Quick Set Friday” workouts.

FILED UNDER: Swim / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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