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Quick Set Friday: Set With Choices

  • By Jené Shaw
  • Published Nov 15, 2013
  • Updated Feb 5, 2014 at 12:41 AM UTC
Photo: BrunoRosa / 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:
15 min choice swim
5 min kick with fins
2x[2x50 drill (your choice) @ :55
4x75 @ 1:20 (25 non-free/50 free FAST!)
6x100 pull @ 1:20]
12×50 @ :60 (25 RACE/25 recovery)
3×100 w/:15 rest (25 Frog/25 kick/50 swim)
200 choice cool-down
*4100 total*

RELATED – Quick Set Friday: Frogs, Sharks And Pop-Ups

B:
15 min choice swim
5 min kick with fins
2x[2x50 drill (your choice) @ 1:10
4x75 @ 1:45 (25 non-free/50 free FAST!)
6x100 pull @ 1:55]
3×100 w/ :15 rest (25 Frog/25 kick/50 swim)
200 choice cool-down
*3300 total*

RELATED – Pick The Swim Drill For Your Weakness

C:
15 min choice swim
5 min kick with fins
2x[2x50 drill (your choice) w/:15 rest
4x75 w/ :20 rest (25 non-free/50 free FAST!)
4x100 pull w/ :15 rest]
2×100 w/ :15 rest (25 Frog/25 kick/50 swim)
100 choice cool-down
*2500 total*

Frog: Sit on a kickboard between your legs, and use your arms to move forward. Use a breaststroke pulling motion. This is a great social activity because you can chat with your lane mates as you move down the pool. You will feel the muscles in your forearms and upper back getting a good workout!

More swim workouts.

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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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