Quick Set Friday: Short-Course Intervals
- By Jené Shaw
- Published Jun 15, 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 choice warm up
8×75 @ 1:20 (kick/drill/swim by 25)
4×250 swim @ 3:30 (descend 1-4)
50 easy recovery
4×50 pull @ :50 (build each 50)
7×150 pull (odds: FAST @ 1:55, evens: cruise @ 2:15)
50 easy recovery
400 IM (kick/drill/swim/freestyle by 25)
6×125 IM @ 2:10 (free/fly/back/breast/free by 25)
200 cool down
*4800 Total*
B:
500 choice warm up
6×75 @ 1:45 (kick/drill/swim by 25)
4×200 swim @ 3:40 (descend time 1-4)
50 easy recovery
4×50 pull @ :60 (build each 50)
4×150 pull @ 3:30 (descend time 1-4)
50 easy recovery
300 (kick/drill/swim by 25)
6×75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3600 Total*
C:
400 choice warm up
6×75 w/:15 seconds rest (kick/drill/swim by 25)
3×150 swim w/:20 rest (descend time 1-3)
4×50 pull w/:15 rest (build each 50)
3×150 pull w/:20 rest (descend time 1-3)
300 (kick/drill/swim by 25)
4×75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2600 Total*
More Quick Set Friday workouts.
FILED UNDER: Swim / Training TAGS: Quick Set Friday / Sara McLarty
Jené Shaw
Jené Shaw is a senior editor at Triathlete magazine, a three-time Ironman finisher and a USAT Level 1 certified coach