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Quick Set Friday: Short Intervals + Snorkel Pull

  • By Jené Shaw
  • Published Mar 7, 2014
Photo: Richard Thornton / 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:
800 choice warm-up
8×125 @ 2:10 (50 drill/75 build)
3×100 kick @ 2:15 (25 FAST/25 easy, repeat)
8×50 @ :55 (IM switch)
5x[100 swim @ 1:40 FAST!!
50 easy @ :60]
5x[50 swim @ 1:00 FAST!!
25 easy @ :30]
600 pull (with snorkel if possible)
200 IM drill as cool-down
*4400 total*

RELATED – Sara’s Slam: Are Kicking Sets That Important?

B:
600 choice warm-up
6×125 @ 3:00 (50 drill/75 build)
3×100 kick @ 3:00 (25 FAST/25 easy, repeat)
6×50 @ 1:05 (25 non-free/25 free)
4x[100 swim @ 2:15 FAST!!
50 easy @ 1:15]
4x[50 swim @ 1:15 FAST!!
25 easy @ :45]
500 pull (with snorkel if possible)
200 drill as cool-down
*3500 total*

RELATED: Become A Better Swimmer With Limited Training

C:
500 choice warm-up
4×125 w/ :30 rest (50 drill/75 build)
4×50 kick w /:20 rest (25 FAST/25 easy)
4×50 w/ :15 rest (25 non-free/25 free)
4x[100 swim w/ :30 rest FAST!!
50 easy w/ :15 rest]
300 pull (with snorkel if possible)
100 drill as cool-down
*2400 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 four-time Ironman finisher and a USAT Level 1 certified coach

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