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Quick Set Friday: Descending Strokes And Deep Water 25s

  • By Jené Shaw
  • Published Sep 14, 2012
  • Updated Dec 17, 2012 at 1:10 PM UTC
Photo: Paul Phillips

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 (200 swim/100 choice, repeat)
8×25 @ :30 (start in middle of pool, swim into wall FAST, easy back to middle)
6×50 @ :50 (descend stroke count 1-6)
4 x [200 pull @ 3:00 (smooth)
2x100 swim @ 1:20 (strong)
2x50 kick @ :55 (fast!)]
6×50 @ :50 (descend stroke count 1-6)
6×125 IM @ 2:00 (free/fly/back/breast/free)
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 choice, repeat)
8×25 @ :40 (start in middle of pool, swim into wall FAST, easy back to middle)
6×50 @ :60 (descend stroke count 1-6)
3 x [200 pull @ 3:45 (smooth)
2x100 swim @ 1:45 (strong)
2x50 kick @ 1:15 (fast!)]
6×50 @ :60 (descend stroke count 1-6)
6×75 IM @ 1:30 (free/non-free/free)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/100 choice, repeat)
8×25 @ :45 (start in middle of pool, swim into wall FAST, easy back to middle)
6×50 w/:15 rest (descend stroke count 1-6)
2 x [200 pull w/:20 rest (smooth)
2x100 swim w/:15 rest (strong)
2x50 kick @ w/:15 rest (fast!)]
6×50 @ :60 (descend stroke count 1-6)
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 three-time Ironman finisher and a USAT Level 1 certified coach

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