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Quick Set Friday: Broken 200s

  • By Jené Shaw
  • Published Aug 31, 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, Fla. 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:

600 warm up w/fins (2x:200 swim, 100 kick)
9×50 kick w/fins (3 @ :60, 3 @ :50, 3 @ :45)
9×75 @ 1:20 (25 kick underwater, 25 easy free, 25 fast free)
9×25 pull @ :30 (descend 1-3, 4-6, 7-9)
9×200 broken: 100 smooth pull @ 1:30, 2×50 FAST free swim @ :60
9×100 swim @ 1:40 (3/5 breathing pattern by 50)
200 cool down

*4850 Total*

B:

600 warm up w/fins (2x:200 swim, 100 kick)
9×50 kick w/fins (3 @ :60, 3 @ :55, 3 @ :50)
6×75 @ 1:45 (25 kick underwater, 25 easy free, 25 fast free)
6×25 pull @ :40 (descend 1-3, 4-6)
6×200 broken: 100 smooth pull @ 2:00, 2×50 FAST free swim @ 1:15
6×100 swim @ 2:00 (3/5 breathing pattern by 50)
200 cool down

*3650 Total*

C:

600 warm up w/fins (2x:200 swim, 100 kick)
6×50 kick w/fins w/:20 sec rest
4×75 w/:40 sec rest (25 kick underwater, 25 easy free, 25 fast free)
4×25 pull w/:20 rest
4×200 broken: 100 smooth pull w/:30 rest, 2×50 FAST free swim w/:30 rest
4×100 swim w/:20 rest (3/5 breathing pattern by 50)
100 cool down

*2600 Total*

RELATED: Conquer Your Swim Weakness

More Quick Set Friday workouts.

FILED UNDER: Swim / Training TAGS: /

Jené Shaw

Jené Shaw

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

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