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Quick Set Friday: Stroke Count, Swim/Pull Alternating

  • By Jené Shaw
  • Published Jan 17, 2014
  • Updated Mar 13, 2014 at 8:52 PM UTC
Photo: www.shutterstock.com

Quick Set Friday: Stroke Count, Swim/Pull Alternating

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:
300 swim/200 pull/100 kick
6×75 @1:20 (kick/drill/swim IM order)
12×50 @:45 (descend stroke count 1-4, 5-8, 9-12)
400 swim NO walls (25 FAST/75easy)
3×200 pull @ 2:45
3×200 swim @ 2:45
3×150 pull @ 2:05
3×150 swim @ 2:05
200 cool-down (50 dolphin kick/50 swim)
*4300 total*

B:
300 swim/200 pull/100 kick
4×75 @2:00 (kick/drill/swim)
8×50 @:60 (descend stroke count 1-4, 5-8)
300 swim NO walls (25 FAST/75easy)
3×150 pull @ 2:45
3×150 swim @ 2:45
3×100 pull @ 1:55
3×100 swim @ 1:55
200 cool-down (50 dolphin kick/50 swim)
*3300 total*

RELATED: Set With Choices

C:

300 swim/200 pull/100 kick
4×75 w/:15 rest (kick/drill/swim)
8×50 w/ :15 rest (descend stroke count 1-4, 5-8)
300 swim NO walls (25 FAST/75 easy)
3×100 pull @ 1:55
3×100 swim @ 1:55
200 cool-down (50 dolphin kick/50 swim)
*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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