Quick Set Friday: Stroke Mixer

  • By Jené Shaw
  • Published Oct 25, 2013

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.

200 swim/200 pull/200 IM/200 kick/200 swim
12×25 IM order @ :40 (1 kick/1 drill/1 swim)
3x[2×100 IM @ 1:40
4×200 pull @ 3:00 (descend 1-4)]
300 cool-down w/fins
*4600 total*

RELATED: Advantages To Learning New Strokes In The Pool

200 swim/200 pull/200 kick/200 swim
12×25 @ :50 (1 kick/1 drill/1 swim)
3x[2×50 @ 1:05 (25 free/25 non-free)
4×150 pull @ 3:00 (descend 1-4)]
300 cool-down w/fins
*3500 total*

RELATED: Understanding The Masters Swim Session

200 swim/200 pull/100 kick/100 swim
12×25 w/ :15 rest (1 kick/1 drill/1 swim)
2x[4×50 w/ :15 rest (25 free/25 non-free)
4×100 pull w/ :30 rest (descend 1-4)]
300 cool-down w/fins
*2400 total*

More swim workouts from Sara McLarty.

FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

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

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