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Quick Swim Set: Dive-In Speedwork

  • By Jené Shaw
  • Published Aug 23, 2013
  • Updated Sep 10, 2013 at 6:18 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, Flor. 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
500 pull
10×50 @ :50 (25 swim, get out, dive in, 25 swim)
300 pull w/ 20 sec rest
300 w/ 20 sec rest (50 fast kick/250 fast swim)
200 pull w/ 15 sec rest
200 w/ 15 sec rest (50 fast kick/150 fast swim)
100 pull w/ 10 sec rest
100 w/ 10 sec rest (50 fast kick/50 fast swim)
100 easy swim
6×50 @ :50 (dive in, 25 FAST!, 25 easy)
6×75 @ 1:10 (dive in, 50 FAST!, 25 easy)
6×100 @ 2:00(dive in, 75 FAST!, 25 easy)
4×50 w/fins @ 1:00 (underwater kick)
*4400 total*

RELATED: Bring On The Swim

B:
400 choice
400 pull
8×50 @ 1:10 (25 swim, get out, dive in, 25 swim)
300 pull w/ 30 sec rest
300 w/ 30 sec rest (50 fast kick/250 fast swim)
200 pull w/ 20 sec rest
200 w/ 20 sec rest (50 fast kick/150 fast swim)
100 pull w/ 15 sec rest
100 w/ 15 sec rest (50 fast kick/50 fast swim)
100 easy swim
6×50 @ 1:10 (dive in, 25 FAST!, 25 easy)
6×100 @ 2:30(dive in, 75 FAST!, 25 easy)
4×50 w/fins @ 1:10 (kick on your back)
 *3600 total*

RELATED: Tips For Relieving Open-Water Swim Anxiety

C:
300 choice
300 pull
6×50 w/ 20 sec rest (25 swim, get out, dive in, 25 swim)
2x[200 pull w/ 20 sec rest
200 w/ 20 sec rest (50 fast kick/150 fast swim)]
100 easy swim
8×50 w/ 20 sec rest (dive in, 25 FAST!, 25 easy)
4×50 w/fins w/ 15 sec rest (kick on your back)
*2400 total*

More workouts from Sara McLarty.

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FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a three-time Ironman finisher and a USAT Level 1 certified coach

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