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Quick Set Friday: Totally 200s

  • By Jené Shaw
  • Published Mar 14, 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:
5×200 on 4:00 (150 swim/50 kick)
5×200 on 3:30 (100 free/100 IM)
5×200 on 3:00 (pull, breathe every 5)
5×200 on 2:45 (100 fast/100 easy)
200 cool-down
*4200 total*

RELATED – Ask Coach Sara: The Best Pool Sessions

B:
4×200 on 5:00 (150 swim/50 kick)
4×200 on 4:30 (150 free/50 non-free)
4×200 on 4:00 (pull, breathe every 5)
4×200 on 3:45 (100 fast/100 easy)
200 cool-down
*3400 total*

RELATED – Ask Coach Sara: Simulating Open Water And More

C:
3×200 with 30 sec rest (150 swim/50 kick)
3×200 with 30 sec rest (150 free/50 non-free)
3×200 with 30 sec rest (pull, breathe every 5)
3×200 with 30 sec rest (100 fast/100 easy)
100 cool-down
*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 four-time Ironman finisher and a USAT Level 1 certified coach

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