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Quick Set Friday: Sprint For Time

  • By Jené Shaw
  • Published Jan 31, 2014
  • Updated Mar 16, 2014 at 6:29 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/200 kick/200 swim
4×150 @ 2:20 (100 IM/50 free)
12×25 @ :30 (alternate 2 drill/1 sprint!)
5×100 swim @ 1:25
50 easy/recovery
4×100 swim @ 1:20
50 easy/recovery
3×100 swim @ 1:15
50 easy/recovery
2×100 swim @ 1:10
50 easy/recovery
1×100 SPRINT (for time, from a dive)
50 easy/recovery
3×200 pull @ 3:10 (150 free/50 back)
100 cool-down
*4200 total*

B:
200 swim/200 pull/200 kick/200 swim
4×125 @ 2:30 (75 free/50 non-free)
8×25 @ :40 (2 drill/1 sprint!/1 easy)
4×100 swim @ 1:55
50 easy/recovery
3×100 swim @ 1:50
50 easy/recovery
2×100 swim @ 1:45
50 easy/recovery
1×100 SPRINT (for time, from a dive)
50 easy/recovery
3×150 pull w/ :15 rest
100 cool down
*3300 total*

RELATED: Fast 25s To Finish

C:
200 swim/200 pull/200 kick
4×100 w/ :30 rest (75 free/25 non-free)
8×25 w/ :10 rest (2 drill/1 sprint!/1 easy)
3×100 swim w/ :20 rest (strong effort)
50 easy/recovery
2×100 swim w/ :15 rest (strong effort)
50 easy/recovery
1×100 SPRINT (for time, from a dive)
50 easy/recovery
3×100 pull w/ :15 rest
100 cool-down
*2400 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 three-time Ironman finisher and a USAT Level 1 certified coach

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