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Quick Set Friday: Flashes Of Fast

  • By Jené Shaw
  • Published May 31, 2013
  • Updated Oct 12, 2013 at 9:12 PM UTC
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 (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:
4×200 w/ 20 sec rest (1 swim/1 pull, repeat)
8×75 on 1:15 (25 non-free/25 free/25 FAST!)
9×50 on 1:00 (1 FAST kick/2 choice drill)
5x[50 swim on :45 (FAST!)
50 kick on 1:00 (FAST!)
250 pull w/ 30 sec rest (easy)]
4×100 on 1:20 (pull, descend 1-4)
4×100 on 1:20 (swim, descend 1-4)
200 cool-down
*4600 total*

B:
4×200 w/ 20 sec rest (1 swim/1 pull, repeat)
6×75 on 1:45 (25 non-free/25 free/25 FAST!)
9×50 on 1:15 (1 FAST! kick/2 choice drill)
4x[50 swim on :55 (FAST!)
50 kick on 1:10 (FAST!)
200 pull w/ 30 sec rest (easy)]
3×100 on 1:50 (pull, descend 1-3)
3×100 on 1:50 (swim, descend 1-3)
200 cool-down
*3700 total*

C:
4×150 w/ 20 sec rest (1 Swim/1 Pull, repeat)
6×75 w/ 15 sec rest (25 non-free/25 free/25 FAST!)
3x[50 swim w/ 10 sec rest (FAST!)
50 kick w/ 10 sec rest (FAST!)
200 pull w/ 30 sec rest (easy)]
3×100 w/ 15 sec rest (pull, descend 1-3)
3×100 w/ 15 sec rest (swim, descend 1-3)
100 cool-down
*2600 total*

More “Quick Set Friday” workouts.

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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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