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Quick Set Friday: IM Switch And Negative Splits

  • By Jené Shaw
  • Published Nov 9, 2012
  • Updated Dec 17, 2012 at 1:10 PM UTC
Photo: Shutterstock.com

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 kick, repeat)
8×50 at 1:10 (IM switch)
5×200 pull at 3:15 (negative split)
10×100 swim (3 at 1:40, 2 at 1:30, repeat)
4×250 w/ 20 sec rest (fly/free/back/free/breast by 50)
100 cool down

*4100 Total*

B:
600 warm up (200 swim/100 kick, repeat)
8×50 at 1:15 (25 drill/25 swim)
4×200 pull at 4:00 (negative split)
8×100 swim (2 at 2:10, 2 at 1:50, repeat)
4×150 w/:20 rest (free/non-free/free 50)
100 cool down

*3300 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6×50 w/ 15 sec rest (25 drill/25 swim)
4×150 pull w/ 20 sec rest (50 easy, 50 medium, 50 fast)
4×150 w/ 20 sec rest (free/non-free/free 50)
100 cool down

*2200 Total*

More “Quick Set Friday” workouts.

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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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