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Quick Set Friday: All Strong

  • By Jené Shaw
  • Published Mar 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:
300 swim/100 kick
6×50 @ :50 (IM switch)
6×100 pull @ 1:20 (all strong)
6×50 @ :45 (25 Tarzan drill/25 swim)
4×150 pull @ 2:00 (all strong)
6×50 @ :40 swim (25 FAST!/25 easy)
3×200 pull 2:40 (all strong)
6×50 @ :60 swim (all from a dive, FAST!)
2×300 @ 4:00 (all strong)
300 cool-down (50 kick/100 swim)
*4300 total*

B:
300 swim/100 kick
6×50 @ 1:10 (25 free/25 non-free)
6×100 pull @ 1:55 (all strong)
6×50 @ 1:05 (25 Tarzan drill/25 swim)
4×150 pull @ 2:50 (all strong)
6×50 @ :60 swim (25 FAST!/25 easy)
3×200 pull 3:45 (all strong)
300 cool-down (50 kick/100 swim)
*3400 total*

C:
300 swim/100 kick
6×50 w/ :15 rest (25 free/25 non-free)
6×100 pull w/ :30 rest (all strong)
6×50 w/ :20 rest (25 Tarzan drill/25 swim)
4×150 pull w/ :30 rest (all strong)
300 cool-down (50 kick/100 swim)
*2500 total*

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!

For swimming advice from Sara McLarty, check out “Ask Coach Sara.”

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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