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Quick Set Friday: Swim, Kick, Pull

  • By Jené Shaw
  • Published Nov 2, 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.

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

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2×400 w/:20 rest (100 IM, 100 free, repeat)
3×300 pull @ 4:30 lcm/4:00 scy (descend 1-3)
4×200 swim @ 3:15 lcm/2:50 scy (descend 1-4)
8×100 swim (odds IM @ 2:00/1:45, evens free @ 1:40/1:25)
200 cool down
*4300 Total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2×300 w/:30 rest (50 kick, 100 swim)
3×200 pull @ 4:00lcm/3:45scy (descend 1-3)
4×150 swim @ 3:00lcm/2:50scy (descend 1-4)
6×100 @ 2:00lcm/1:55scy (3/5 breathing pattern by 50)
200 cool down
*3400 Total* 

C:
600 warm up (200 swim/200 kick/200 pull)
2×300 w/:30 rest (50 kick, 100 swim)
3×200 pull w/:20 rest (descend 1-3)
4×150 swim w/:20 rest (descend 1-4)
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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