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Quick Set Friday: 4x Freestyle Intervals

  • By Jené Shaw
  • Published Apr 18, 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:
200 swim/100 kick
12×25 @ :40 w/ band only
8×50 swim @ :45 (descend 1-4, 5-8)
100 easy (reverse IM drill)
(do the following sets continuous, no extra rest, all swim freestyle)
4×25 @ :30
4×50 @ :50
4×75 @ 1:10
4×100 @ 1:25
4×125 @ 1:45
4×150 @ 2:05
4×175 @ 2:20
4×200 @ 2:40
200 cool-down
*4900 total*

B:
200 swim/100 kick
8×25 @ :60 w/band only
4×50 swim @ :55 (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4×25 @ :30
4×50 @ :60
4×75 @ 1:20
4×100 @ 1:50
4×125 @ 2:10
4×150 @ 2:40
4×175 @ 3:10
200 cool-down
*3800 total*

C:
200 swim/100 kick
4×25 w/ :30 rest w/band only
4×50 swim w/ :20 rest (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4×25 w/ :10 rest
4×50 w/ :15 rest
4×75 w/ :20 rest
4×100 w/ :25 rest
4×125 w/ :30 rest
200 cool-down
*2400 total*

More 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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