Quick Set Friday: Stroke Mix

  • By Jené Shaw
  • Published Feb 1, 2013
Photo: Andrey Yurlov /

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 (, 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.

600 warm up (200 free/100 IM drill, repeat)
6×75 on 1:20 (free/non-free/free)
3 x [300 pull on 4:30
3x150 swim on 2:10]
8×75 on 1:20 (back/breast/free)
6×125 on 2:00 (50 kick/75 swim)
200 cool down
*4650 total*

600 warm up (200 free/100 drill, repeat)
6×75 on 1:40 (free/non-free/free)
2 x [300 pull @ 5:30
3x150 swim @ 2:45]
6×75 on 1:40 (free/non-free/free)
200 cool down
*3750 total*

600 warm up (200 free/100 drill, repeat)
6×75 w/ 15 sec rest (free/non-free/free)
2 x [300 pull w/ 20 sec rest
3x100 swim w/ 15 sec rest]
200 cool down
*2450 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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