Quick Set Friday: Descending And Breath Control
- By Jené Shaw
- Published Feb 22, 2013
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 (Mastersswimworkoutsbysaramclarty.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.
**Long Course Meters**
Warm up for ALL groups:
400 swim
300 pull
200 kick
100 drill
A:
6×50 on :55 (descend stroke count 1-6)
4×250 swim on 4:10 (descend 1-4)
6×50 pull on :55 (breathing every 7 strokes)
4×250 pull on 3:55 (descend 1-4)
6×50 on :55 (IM/free by 25)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*
B:
6×50 on 1:10 (descend stroke count 1-6)
4×150 swim on 3:00 (descend 1-4)
6×50 pull on 1:05 (breathing every 7 strokes)
4×150 pull on 2:55 (descend 1-4)
6×50 on 1:10 (non-free/free by 25)
300 cool down (50 kick/100 swim, repeat)
*3400 Total*
C:
6×50 w/:10 rest (descend stroke count 1-6)
4×150 swim w/:20 rest (descend 1-4)
4×150 pull w/:20 rest (descend 1-4)
100 cool down
*2600 Total*
More “Quick Set Friday” workouts.
FILED UNDER: Swim / Training TAGS: Quick Set Friday
Jené Shaw
Jené Shaw is a senior editor at Triathlete magazine, a three-time Ironman finisher and a USAT Level 1 certified coach