Menu

Quick Set Friday: 10x, 8x, 6x

  • By Jené Shaw
  • Published Oct 19, 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, 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.

SCY = short-course yards
LCM = long-course meters

A:
10 minute choice warm up
10×50 kick @ :55 lcm/:45 scy (w/fins) (25 FAST!, 25 easy)
10×50 IM order @ 1:05 lcm/:55 scy (25 drill/25 swim)
10×50 swim @ :55 lcm/:45 scy (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
3×100, 2×150, 2×300…all pull (base: 1:30lcm/1:20scy)
1×300, 2×150, 3×100…all swim (base: 1:40lcm/1:30scy)
200 cool down

*4400 total* 

B:
10 minute choice warm up
8×50 kick @ 1:05 w/fins (25 FAST!/25 easy)
8×50 @ 1:15 (25 drill/25 swim)
8×50 swim @ 1:10 (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4×50 @ 1:00, 2×100 @ 2:00, 1×200 @ 3:45, 1×400 w/:30 rest…all pull
1×200 @ 4:00, 2×100 @ 2:00, 4×50 @ 1:00…all swim
200 cool down

*3500 total* 

C:
10 minute choice warm up
6×50 kick w/:15 rest w/fins (25 FAST!/25 easy)
6×50 w/:15 rest (25 drill/25 swim)
6×50 swim w/:15 rest (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4×50 w/:10 rest, 2×100 w/:15 rest, 1×200 w/:30 rest…all pull
1×200 w/:30 rest, 2×100 w/:15 rest, 4×50 w/:10 rest…all swim
100 cool down

*2600 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

Get our best triathlon content delivered to your inbox

Subscribe to the FREE Triathlete weekly newsletter