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Quick Set Friday: Long Kick And Speed Shifts

  • By Jené Shaw
  • Published Mar 8, 2013
Photo:

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.

A:
500 choice warm up
8-minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
8×50 drill on :50 (right arm/left arm by 25, Catch-Up, repeat)
2 x [50 FAST! on :45
50 easy on :45
100 FAST! on 1:30
100 easy on 1:30
150 FAST! on 2:15
150 easy on 2:15]
6 x [75 IM on 1:15
100 free on 1:30]
20×25 on :30 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE)
200 cool down
*4200 Total*

B:
500 choice warm up
6-minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
6×50 drill on 1:10 (right arm/left arm by 25, Catch-Up, repeat)
3 x [50 FAST! on :60
50 easy on :60
100 FAST! on 2:00
100 easy on 2:00]
5×150 on 3:00 (50 non-free/100 free)
10×25 on :40 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE)
200 cool down
*3100 Total*

C:
400 choice warm up
4-minute kick w/fins (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
6×50 drill w/ :15 rest (right arm/left arm by 25, Catch-Up, repeat)
2 x [50 FAST! w/ :10 rest
50 easy on w/ :20 rest
100 FAST! w/ :10 rest
100 easy w/ :20 rest]
4×150 w/ :30 rest (50 non-free/100 free)
200 cool down
*2300 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 four-time Ironman finisher and a USAT Level 1 certified coach

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