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Quick Set Friday: No Walls

  • By Jené Shaw
  • Published Jul 12, 2013
  • Updated Jul 16, 2013 at 6:26 PM UTC

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.

**Long Course Meters**

All Groups:
10-minute choice warm up
8-minute kick (:40 easy, :20 FAST!, repeat)

A:

6×50 @ :60 (descend stroke count 1-6)
4×100 pull @ 1:40 (3/5 breathing pattern by 50)
4×250 @ 4:15 No Walls (50 FAST!, 200 cruise)
6×200 @ 3:30 (100 IM, 100 Free)
500 (rotating draft packs)
200 cool down

*4400 Total*

B:

6×50 @ 1:10 (descend stroke count 1-6)
4×100 pull @ 2:00 (3/5 breathing pattern by 50)
4×200 @ 4:15 No Walls (50 FAST!, 150 cruise)
6×150 @ 3:30 (50 non-free/100 free)
200 cool down

*3300 Total*

C:

6×50 w/:15 rest (descend stroke count 1-6)
4×100 pull w/:15 rest (3/5 breathing pattern by 50)
5×200 w/:30 rest, No Walls (50 FAST!, 150 cruise)
100 cool down

*2300 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 five-time Ironman finisher and a USAT Level 1 certified coach

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