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Quick Set Friday: Long Pulls

  • By Jené Shaw
  • Published Apr 25, 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:
500 swim
2×200 kick with fins w/ :30 rest
4×150 @ 2:30 (100 IM/50 free)
2×600 pull w/ :30 rest (negative split at the 300 wall!)
3×100 @ 1:45 (reverse IM)
2×600 pull w/ :30 rest (descend by 200s in each 600)
6×50 kick @ :60 (25 fast/25 easy)
200 cool-down
*4700 total*

RELATED: The High-Elbow Pull Of The Freestyle Stroke

B:
400 swim
2×200 kick with fins w/:30 rest
4×100 @ 2:30 (50 free/50 non-free)
2×500 pull w/ :30 rest (negative split at the 250 wall!)
3×100 @ 2:20 (50 drill/50 swim)
2×400 pull w/ :30 rest (descend by 100s in each 400)
4×50 kick @ 1:30 (25 FAST/25 easy)
200 cool-down
*3700 total*

RELATED: Rethinking The Pull Buoy

C:
300 swim
2×100 kick with fins w/:30 rest
2×400 pull w/ :30 rest (negative split at the 200 wall!)
3×100 w/ :30 rest (50 free/50 non-free)
2×300 pull w/ :30 rest (descend by 100s in each 300)
4×50 kick w/ :30 rest (25 fast/25 easy)
100 cool-down
*2500 total*

More “Quick Set Friday” workouts.

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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