Menu

Quick Set Friday: Race 75s

  • By Jené Shaw
  • Published Apr 11, 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/300 pull/300 drill/300 kick
4×200 pull @ 3:00 (3/5/3/7 breathing pattern by 50)
8×25 @ :30 (1/2 FAST!, 1/2 easy)
20×100 @ 1:50 (75 RACE!/ 25 easy)
200 cool-down
*4400 total*

RELATED – Ask Coach Sara: The Optimal Strokes Per Breath

B:
300 swim/300 pull/300 drill/300 kick
3×200 pull @ 4:00 (3/5/3/7 breathing pattern by 50)
8×25 @ :40 (1/2 FAST!, 1/2 easy)
15×100 @ 2:30 (75 RACE!/ 25 easy)
200 cool-down
*3700 total*

RELATED – Ask Coach Sara: How To Use A Snorkel In Training

C:
200 swim/200 pull/200 drill/200 kick
3×150 pull w/ :30 rest (3/5/3 breathing pattern by 50)
6×25 w/ :15 rest (1/2 FAST!, 1/2 easy)
10×100 w/ :30 rest (75 RACE!/ 25 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 five-time Ironman finisher and a USAT Level 1 certified coach

Sign up for our free e-newsletter, SBR Report!

Subscribe to the FREE Triathlete newsletter