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Quick Swim Set: Four-By

  • By Jené Shaw
  • Published Feb 28, 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:
600 warm-up (200 swim/50 kick/50 non-free, repeat)
4×50 @ :45 (build to FAST!)
4×200 @ 3:00 (swim, strong)
4×50 @ :45 (25 FAST/25easy)
4×250 @ 3:40 (pull, all strong)
4×50 @ :45 (25 easy/25 FAST!)
4×250 @ 4:00 (150 free/100 IM)
400 cool-down (100 swim/50 kick/50 non-free, repeat)
*4400 total*

RELATED: Swim Advice From The Pros

B:
600 warm-up (200 swim/50 kick/50 non-free, repeat)
4×50 @ :60 (build to FAST!)
3×200 @ 4:00 (swim, strong)
4×50 @ :60 (25 FAST/25easy)
3×200 @ 4:00 (pull, all strong)
4×50 @ :60 (25 easy/25 FAST!)
3×200 @ 4:15 (150 free/50 non-free)
400 cool-down (100 swim/50 kick/50 non-free, repeat)
*3400 total*

RELATED: Why You Should Learn The Backstroke

C:
600 warm-up (200 swim/50 kick/50 non-free, repeat)
4×50 w/ :10 rest (build to FAST!)
3×150 w/ :30 rest (swim, strong)
4×50 w/ :10 rest (25 FAST/25easy)
3×150 w/ :30 rest (pull, all strong)
4×50 w/ :10 rest (25 easy/25 FAST!)
400 cool-down (100 swim/50 kick/50 non-free, repeat)
*2500 total*

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 five-time Ironman finisher and a USAT Level 1 certified coach

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