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Quick Set Friday: Fast/Easy 50s and Hypoxic Pulls

  • By Triathlete.com
  • Published Dec 27, 2013
  • Updated Feb 18, 2014 at 11:52 PM UTC
Photo: www.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 choice/200 pull/200 kick
8×75 @ 1:15 (kick/drill/build by 25)
10×50 @ :45 (25 FAST!/25 easy)
600 pull (3/5 breathing pattern by 100)
20×50 @ :40/:60 (1 FAST/1 easy/2 FAST/1 easy/3 FAST/1 easy/etc)
400 pull (3/7 breathing pattern by 50)
200 cool-down (50 frog/150 choice)
*4100 total*

RELATED: Half Non-Freestyle

B:
400 choice/200 pull/100 kick
4×75 @ 1:45 (kick/drill/build by 25)
8×50 @ :60 (25 FAST!/25 easy)
400 pull (3/5 breathing pattern by 100)
20×50 @ :50/1:10 (1 FAST/1 easy/2 FAST/1 easy/3 FAST/1 easy/etc)
400 pull (3/7 breathing pattern by 50)
200 cool-down (50 frog/150 choice)
*3400 total*

RELATED: Fast 25s To Finish

C:
300 choice/200 pull/100 kick
4×75 w/ :20 rest (kick/drill/build by 25)
6×50 w/ :15 rest (25 FAST!/25 easy)
400 pull (3/5 breathing pattern by 100)
10×50 w/ :10 rest (1 FAST/1 easy/repeat)
200 pull (3/7 breathing pattern by 50)
200 cool-down (50 frog/150 choice)
*2300 total*

More swim workouts.

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FILED UNDER: Swim / Training TAGS:

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