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Quick Set Friday: 500 Fast For Time

  • By Triathlete.com
  • Published Nov 1, 2013
  • Updated Jan 31, 2014 at 1:26 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:
400 with fins
100 Single Arm Drill (alternate every 25)
400 IM (50 kick/25 drill/25 swim per stroke)
100 3/6/3 drill
20×25 swim (3 FAST! @ :20, 1 easy @ :30)
100 recovery/easy
500 FAST For TIME!! (record time)
200 recovery/easy
15×50 pull (2 FAST! @ :45, 1 easy @ :60)
600 pull (3/5/7 breathing pattern by 100)
300 (50 kick/100 swim, repeat)
200 cool-down
*4100 total*

B:
400 with fins
100 Single Arm Drill (alternate every 25)
300 (25 kick/50 swim, repeat)
100 3/6/3 drill
12×25 swim (3 FAST! @ :30, 1 easy @ :45)
100 Recovery/easy
500 FAST For TIME!! (record time)
100 recovery/easy
12×50 pull (2 FAST! @ :45, 1 easy @ :60)
300 pull (3/5/7 breathing pattern by 50)
300 (50 kick/100 swim, repeat)
200 cool-down
*3300 total*

C:
300 with fins
100 Single Arm Drill (alternate every 25)
300 (25 Kick/50 Swim, repeat)
100 3/6/3 drill
12×25 swim (2 FAST! w/:10 rest, 1 easy w/:20 rest)
100 recovery/easy
500 FAST For TIME!! (record time)
100 recovery/easy
300 pull (3/5 breathing pattern by 50)
100 cool-down
*2300 total*

Single-Arm Drill:
For learning the correct pulling motion. Grasp a small kickboard in your left hand and extend your left arm above your head. Swim a lap of the pool with just right arm strokes. This will allow you to focus on a perfect underwater pull with your right arm. Switch arms and swim another lap.

3-6-3:
Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks. Repeat.

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FILED UNDER: Swim / Training TAGS: /

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