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Quick Set Friday: Like A Box Of Chocolates…

  • By Jené Shaw
  • Published Feb 14, 2014
  • Updated Mar 16, 2014 at 7:02 PM UTC
Happy Valentine's Day! 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:
400 swim
300 IM (kick/drill/swim by 25)
200 kick (on your back, no boards)
100 (50 Tarzan Drill/50 Fingertip Drag)
6×250 swim @ 3:40 (descend 1-3, 4-6)
2×400 pull @ 5:30 (2nd 400 is faster)
3×300 swim @ 4:30  (100 free/100 IM/100 free)
2×200 pull @ 2:45 (2nd 200 is faster)
200 cool-down
*4800 total*

B:
400 swim
300 (kick/drill/swim by 25)
200 kick (on your back, no boards)
100 (50 Tarzan Drill/50 Fingertip Drag)
4×250 swim @ 5:00 (descend 1-4)
2×300 pull @ 6:00 (2nd 300 is faster)
3×200 swim w/ :30 rest (50 free/50 non-free, repeat)
200 cool-down
*3400 total*

C:
400 swim
300 (kick/drill/swim by 25)
200 kick (on your back, no boards)
100 (50 Tarzan Drill/50 Fingertip Drag)
4×200 swim w/ :30 rest (descend 1-4)
2×300 pull w/ :45 rest (2nd 300 is faster)
100 cool-down
*2500 total*

Fingertip Drag:
Swim regular freestyle. When your arm is out of the water (recovery phase) keep your elbow pointed toward the sky and your fingertips pointing down toward the water. Allow your fingertips (about 1/2 inch) to drag through the water from your hips all the way past your head.

Tarzan Drill:
Swim freestyle with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water. Keep your head out of the water for the entire 25 to strengthen your neck muscles for triathlon swimming!

More swim workout from Sara McLarty.

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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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