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Quick Set Friday: 500 No Walls

  • By Jené Shaw
  • Published Oct 5, 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.

A:
600 warm up (200 free/100 choice, repeat)
8×75 @ 1:15 (kick/drill/swim by 25)
6×150 pull @ 2:10 (steady)
4×300 @ 4:30 (100 free/100 IM/100 free)
1×500 w/:30 rest (NO walls, Turn at the T)
16×25 @ :30 (1 underwater kick, 1 FAST swim, 1 easy swim, repeat)
200 cool down
*4400 Total*

B:
600 warm up (200 free/100 choice, repeat)
8×75 @ 1:45 (kick/drill/swim by 25)
4×150 pull @ 2:45 (steady)
4×150 @ 3:00 (100 free/50 non-free)
1×500 w/:30 rest (NO walls, Turn at the T)
8×25 @ :40 w/fins (1 underwater kick, 1 easy swim, repeat)
200 cool down
*3300 Total*

C:
600 warm up (200 free/100 choice, repeat)
8×75 w/:20 rest (kick/drill/swim by 25)
4×150 pull w/:30 rest (steady)
4×150 w/: 20 rest (100 free/50 non-free)
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 five-time Ironman finisher and a USAT Level 1 certified coach

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