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Quick Set Friday: Fins On, Fins Off

  • By Jené Shaw
  • Published Jul 27, 2012
  • Updated Dec 17, 2012 at 1:10 PM UTC
Photo: Nils Nilsen

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.

RELATED: Picking Your Next Swim Fins

A:
FINS ON -
500 warm up
4×50 kick @ :55
4×50 drill (25 right arm/25 left arm) @ :55
4×50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4×50 drill (fist drill) @ :55
4×50 descend 1-4 @ :50
4×150 @ 2:20 (50 FAST/50 easy/50 backstroke)
4×75 @ 1:15 (25 FAST/25 easy/25 backstroke)
4×150 pull @ 2:10 (50 FAST/50 easy/50 backstroke)
4×75 @ 1:20 (50 easy swim/25 FAST kick)
4×150 @ 2:30 (25 fly/free/back/free/breast/free by 25)
4×75 @ 1:15 (back/breast/free by 25)
200 cool down
*4400 Total*

B:
FINS ON -
500 warm up
4×50 kick @ :60
4×50 drill (25 right arm/25 left arm) @ :60
4×50 drill (catch-up with stick or single paddle) @ :60
- FINS OFF
4×50 drill (25 fist drill/25 swim) @ :60
4×50 descend 1-4 @ :55
3×150 @ 3:00 (50 FAST/50 easy/50 non-free)
4×75 @ 1:30 (25 FAST/25 easy/25 FAST)
3×150 pull @ 2:45 (50 FAST/50 easy/50 breathing every 5)
4×75 @ 1:45 (50 easy swim/25 FAST kick)
4×75 @ 1:30 (25 easy/25 FAST/25 easy)
200 cool down
*3500 Total*

C:
FINS ON -
400 warm up
4×50 kick w/:15 rest
4×50 drill (25 right arm/25 left arm) w/:15 rest
4×50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4×50 drill (25 fist drill/25 swim) w/:15 rest
3×150 w/:30 rest (3x:25 FAST/25 easy)
4×75 w/:20 rest (50 easy swim/25 FAST kick)
3×150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down
*2500 Total*

More workouts from Sara.

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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