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Quick Set Friday: Pop-Ups, Tennessee Tumblers And Sailboats

  • By Jené Shaw
  • Published Jan 4, 2013
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:
500 choice
6 minute kick (30 sec easy, 30 sec hard, 3x(10 sec easy, 10 sec hard), repeat)
500 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
500 pull (build by 100)
300 IM (kick/drill/swim by 25)
5×100 on 1:45 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
6×50 on :55 (Tennessee Tumblers)
500 swim (as 5×100 IMs)
300 cool down (50 choice/100 swim, repeat)
*4000 Total*

B:
500 choice
6 minute kick (30 sec easy, 30 sec hard, 3x(10 sec easy, 10 sec hard), repeat)
400 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
400 pull (build by 100)
300 free (kick/drill/swim by 25)
4×100 on 2:15 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4×50 on 1:10 (Tennessee Tumblers)
400 swim (50 free/50 non-free)
300 cool down (50 choice/100 swim, repeat)
*3400 Total*

C:
400 choice
6 minute kick (30 sec easy, 30 sec hard, 3x(10 sec easy, 10 sec hard), repeat)
300 snake swim (every 4th 25 non-free)
200 swim (5 pop-ups every 50)
300 pull (build by 100)
300 free (kick/drill/swim by 25)
3×100 w/ 20 sec rest (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4×50 w/ 20 sec rest (Tennessee Tumblers)
200 swim (50 free/50 non-free)
100 cool down
*2500 Total*

Tennessee Tumblers:
Push off the wall and swim to the flags near the opposite side of the pool. When you swim under the flags, dive underwater and kick into the wall. Stay under the water as you perform a flip turn or open-turn. Push off and streamline kick until you are past the flags. Pop up and continue swimming back to the wall you started at. This is a very challenging breath-control set and helps swimmers get comfortable with being underwater and holding their breath.

Pop-Ups:
Face the wall and place both hands on the top of the edge of the pool. Push up and out of the water until your arms are fully extended and then drop back down into the water. This will be harder or easier depending on how high the edge of the pool is in relation to the surface of the water.

Sailboat Drill:
Hold a kick board between your thighs. Make sure half of the board is sticking below your body when you swim freestyle. Use your core muscles to control your hip rotation (while the board tries to prevent rotation).

More “Quick Set Friday” workouts.

FILED UNDER: Swim / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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