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Quick Set Friday: Pull, Kick, Race!

  • By Jené Shaw
  • Published Dec 13, 2013
  • Updated Feb 18, 2014 at 11:20 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:
500 warm-up (200 swim/50 kick/repeat)
500 pull (breathe every 3/5 by 50)
2 x [4x50 kick @ :60
200 pull (smooth)
3x50 kick @ :55
200 pull (smooth)
2x50 FAST kick @ :60
200 pull (smooth)
1x50 kick RACE!
50 easy/recovery]
500 swim (RACE for time!)
300 cool-down swim
*4100 total*

RELATED: Quick Set Friday: Tarzan Drill

B:
500 warm-up (200 swim/50 kick/repeat)
500 pull (breathe every 3/5 by 50)
4×50 kick @ 1:30
200 pull (smooth)
3×50 kick @ 1:20
200 pull (smooth)
2×50 FAST kick @ 1:20
200 pull (smooth)
1×50 kick RACE!
100 easy/recovery
500 swim (RACE for time!)
300 cool-down swim
*3000 total*

RELATED: Quick Set Friday: Mix And Match

C:
500 warm-up (200 swim/50 kick/repeat)
300 pull (breathe every 3/5 by 50)
2 x [4x50 Kick w/:20 rest
200 pull (smooth) w/ :30 rest]
100 easy/recovery
400 swim (RACE for time!)
100 cool-down swim
*2200 total*

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 four-time Ironman finisher and a USAT Level 1 certified coach

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