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Quick Set Friday: Sprints, Kicks, Dives

  • By Jené Shaw
  • Published Nov 8, 2013
  • Updated Feb 4, 2014 at 12:34 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, 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 swim w/ fins/300 pull/200 kick/100 drill
8×50 @ :60 (25 swim/climb out, dive in/25 FAST!)
600 (200 pull buoy build/100 kick/repeat)
4×100 @ 1:45 (25 SPRINT kick w/ no board/75 swim)
600 pull (3/5 breathing pattern by 50)
16×25 @ :40 (4 of each stroke, IM order)
600 w/ fins (100 swim/100 kick/repeat)
300 cool-down (swim w/ no walls)
*4300 total*

B:
400 swim w/ fins/300 pull/200 kick/100 drill
6×50 @ 1:15 (25 swim/climb out, dive in/25 FAST!)
500 (150 pull buoy build/100 kick/repeat)
4×100 @ 2:20 (25 SPRINT kick w/ no board/75 swim)
400 pull (3/5 breathing pattern by 50)
12×25 @ :45 (2 non-free, 2 free, repeat)
400 w/ fins (100 swim/100 kick/repeat)
200 cool-down (swim w/ no walls)
*3500 total*

C:
300 swim w/ fins/200 pull/100 kick/100 drill
6×50 w/:15 rest (25 swim/climb out, dive in/25 FAST!)
300 (100 pull buoy build/50 kick/repeat)
3×100 w/ :20 rest (25 SPRINT kick w/ no board/75 swim)
300 pull (3/5 breathing pattern by 50)
8×25 w/ :10 rest (2 non-free, 2 free, repeat)
300 w/ fins (100 swim/50 kick/repeat)
100 cool-down (swim w/ no walls)
*2500 total*

More swim workouts.

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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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