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Quick Set Friday: Half Non-Freestyle

  • By Jené Shaw
  • Published Dec 6, 2013
  • Updated Feb 18, 2014 at 12:12 AM 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:
200 swim/200 pull/200 kick/200 swim
400 IM (kick/drill/stroke/free by 25)
8×25 @ :30 no breath
400 IM (kick/drill/50 FAST stroke)
8×50 @ :45 swim
400 IM (50 stroke/50 FAST free)
8×75 @ :60 pull
400 IM (25 FAST kick/50 stroke/25 free)
8×100 @ 1:30 (descend 1-4, 5-8)
100 cool-down
*4500 total*

RELATED: Quick Set Friday: Set With Choices

B:
200 swim/200 pull/200 kick
300 (50 non-free/50 free)
6×25 @ :45 (w/1 breath)
300 (50 non-free/50 free)
6×50 @ :55 swim
300 (50 non-free/50 free)
6×75 @ 1:30 pull
300 (50 non-free/50 free)
6×100 @ 2:00 (descend 1-3, 4-8)
100 cool-down
*3400 total*

RELATED: Pick The Swim Drill For Your Weakness

C:
200 swim/200 pull/200 kick
300 (50 non-free/50 free)
6×25 w/:15 rest (breathe every 5th stroke)
300 (50 non-free/50 free)
6×50 w/:15 rest swim
300 (50 non-free/50 free)
6×75 w/:20 rest pull
100 cool-down
*2500 total*

More swim workouts.

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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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