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Quick Set Friday: IM Mix

  • By Jené Shaw
  • Published Oct 26, 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:
500 choice warm up
6 minute kick (:40 easy, :20 fast, repeat)
50 easy swim
200 IM (drill/swim by 25) w/:30 rest
4×100 IM @ 1:45
300 swim (3/5 breathing pattern by 50) w/:30 rest
4×150 swim @ 2:10
400 pull (75 free/25 backstroke, repeat) w/:30 rest
4×200 swim @ 2:45
300 IM (kick/drill/swim by 25) w/:30 rest
4×125 IM @ 2:00 (free/fly/back/breast/free by 25)
200 cool down

*4500 Total*

B:
500 choice warm up
6 minute kick (:40 easy, :20 fast, repeat)
50 easy swim
200 free (drill/swim by 25) w/:30 rest
4×100 swim @ 2:00
200 pull (buoy only) w/:30 rest
4×100 swim @ 1:50
200 pull (buoy and paddles) w/:30 rest
4×100 swim @ 1:45
200 swim (non-free/free by 25) w/:30 rest
4×100 swim @ 1:40
400 cool down (50 free/50 non-free, repeat)

*3500 Total*

C:
400 choice warm up
6 minute kick (:40 easy, :20 fast, repeat)
50 easy swim
200 free (drill/swim by 25) w/:30 rest
3×100 swim w/:15 rest (easy effort)
200 (pull) w/:30 rest
3×100 swim w/:15 rest (medium effort)
200 (non-free/free by 50) w/:30 rest
3×100 swim w/:15 rest (FAST! effort)
400 cool down (50 free/50 non-free, repeat)

*2500 Total*

RELATED: Advantages To Learning New Strokes In The Pool

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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