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Quick Set Friday: Fast/Smooth Fusion

  • By Jené Shaw
  • Published Feb 21, 2014
Photo: 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:
300 swim/200 kick/100 drill
12×50 @ :55 (25 IM order/25 free)
500 pull (50 FAST/200 smooth, repeat)
10×50 @ :50 (descend 1-5, 6-10)
500 swim (No Walls, 25 FAST/75 smooth, repeat)
8×75 @1:20 (25 kick/25 non-free/25 free)
5×100 swim @ 1:25 (all strong)
300 cool-down (50 kick/100 choice, repeat)
*4100 total*

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B:
300 swim/200 kick/100 drill
8×50 @ 1:10 (25 non-free/25 free)
400 pull (50 FAST/150 smooth, repeat)
8×50 @ :60 (descend 1-4, 5-8)
400 swim (No Walls, 25 FAST/75 smooth, repeat)
6×75 @ 1:45 (25 kick/50 free)
4×100 swim @ 1:55 (all strong)
300 cool-down (50 kick/100 choice, repeat)
*3350 total*

RELATED – Ask Coach Sara: Approaching Swim Buoys

C:
300 swim/200 kick/100 drill
6×50 w/:15 rest (25 non-free/25 free)
300 pull (50 FAST/100 smooth, repeat)
6×50 w/:20 rest (descend 1-3, 4-6)
300 swim (No Walls, 25 FAST/75 smooth, repeat)
4×75 w/:20 rest (25 kick/50 free)
3×100 swim w/:30 rest (all strong)
150 cool-down (50 kick/100 choice)
*2550 total*

NO WALLS: As you probably guessed, turn before you get to the wall to better simulate open water.

More swim workouts from Sara McLarty.

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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