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Quick Set Friday: Warmup Kick

  • By Jené Shaw
  • Published Dec 7, 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, Flor. 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:
10 minute choice warm up
8 minute kick (:35 easy, :25 hard, repeat)
8×50 @ :60 (drill/swim, IM order)
4 x [50 @ :60 (IM order)
100 @ 1:45 IM
150 @ 2:15 freestyle pull]
6×25@ :30 (build each 25)
4 x [50 @ :45
100 @ 1:25
150 @ 2:05 (all freestyle swim)]
8×50 @ :55 (breathing pattern: 5/5)
300 cool down (50 kick/50 swim)
*4500 Total (estimate)*

B:
10 minute choice warm up
8 minute kick (:40 easy, :20 hard, repeat)
6×50 @ 1:10 (drill/swim)
5 x [50 @ :60
100 @ 2:00
150 @ 3:00 (alternate complete cycles of pull & swim)]
8×50 @ 1:05 (breathing pattern: 5/5)
300 cool down (50 kick/50 swim)
*3400 Total (estimate)*

C:
10 minute choice warm up
8 minute kick (:40 easy, :20 hard, repeat)
6×50 w/:20 sec rest (drill/swim)
4 x [50, 100, 150] all w/:30 sec rest (alternate complete cycles of pull & swim)
6×50 w/:30 sec rest (breathing pattern: 3/5 by 25y)
300 cool down (50 kick/50 swim)
*2800 Total (estimate)*

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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