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Quick Set Friday: Fast 25s To Finish

  • By Jené Shaw
  • Published Nov 22, 2013
  • Updated Feb 9, 2014 at 10:34 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:
600 warm-up (200 swim/100 kick/200 swim/100 drill)
8×50 @ :60 (easy swim, kick hard on wall until next interval)
4×200 pull @ 2:50 (descend 1-4)
4×150 @ 2:30 (fly/free/back/free/breast/free by 25)
4×100 w/fins @ 1:30 (50 dolphin kick on back/50 swim free)
4×50 w/ fins @ :60 (kick as FAST! as possible!)
50 easy swim
20×25 swim (1 FAST!/1 easy/2 FAST/1 easy/3 FAST/etc…fast @ :20/easy @ :30)
600 cool-down easy
*4150 total*

RELATED – One-Hour Workout: IM Or Freestyle 50×50 Set

B:
600 warm-up (200 swim/100 kick/200 swim/100 drill)
6×50 @ 1:10 (easy swim, kick hard on wall until next interval)
3×200 pull @ 3:30 (descend 1-3)
3×150 @ 3:00 (50 non-free/50 free/50 non-free)
3×100 w/fins @ 1:45 (50 dolphin kick on back/50 swim free)
3×50 w/fins @ :60 (kick as FAST! as possible!)
50 easy swim
16×25 swim (3 FAST @ :30/1 easy @ :45)
400 cool-down easy
 *3250 total*

RELATED: Haley Chura’s Hardest Workout

C:
500 warm-up (200 swim/100 kick/200 swim)
4×50 w/ :10 rest (easy swim, kick hard on wall for :10)
3×200 pull w/ :20 rest (descend 1-3)
3×150 w/ :20 rest (50 free/50 non-free/50 free)
3×100 w/ fins w/ :15 rest (50 dolphin kick on back/50 swim free)
3×50 w/ fins @ :60 (kick as FAST! as possible!)
300 cool-down easy
*2500 total*

More swim 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 five-time Ironman finisher and a USAT Level 1 certified coach

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