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Quick Set Friday: Let’s Kick It

  • By Jené Shaw
  • Published Jan 24, 2014
  • Updated Mar 13, 2014 at 9:23 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:
200 swim/200 pull/100 kick
6×150 @ 2:15 (50 Catch-up Drill w/ paddles/100 swim build)
4×250 @ 4:00 (50 FAST!/kick on wall 10 sec/200 strong)
500 swim @ 6:40/100 kick @ 2:00
400 pull @ 5:20/100 kick @ 2:00
300 swim @ 4:00/100 kick @ 2:00
200 pull @ 2:45/100 kick @ 2:00
100 swim @ 1:25/100 kick @ 2:00
100 cool-down
*4600 total*

B:
200 swim/200 pull/100 kick
4×150 @ 3:20 (50 Catch-up Drill w/ paddles/100 swim build)
4×250 @ 5:10 (50 FAST!/kick on wall 10 sec/200 strong)
400 pull w/:20 rest/100 kick w/:20 rest
300 swim w/:20 rest/100 kick w/:20 rest
200 pull w/:20 rest/100 kick w/:20 rest
100 swim w/:20 rest/100 kick w/:20 rest
100 cool-down
*3600 total*

RELATED: Pull, Kick, Race

C:
200 swim/200 pull/100 kick
3×150 w/ :20 rest (50 Catch-up Drill w/ paddles/100 swim build)
2×250 w/ :30 rest (50 FAST!/kick on wall 10 sec/200 strong)
300 swim w/ :20 rest/100 kick w/ :20 rest
200 pull w/ :20 rest/100 kick w/ :20 rest
100 swim w/ :20 rest/100 kick w/ :20 rest
100 cool-down
*2500 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 five-time Ironman finisher and a USAT Level 1 certified coach

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