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Quick Set Friday: 4×100 Best Average

  • By Jené Shaw
  • Published May 16, 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, Flor. 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:
400 choice warm up
8×25 @ :30 (build to FAST!)
4×100 @ 1:30 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:25 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:20 (best average!)
400 pull (3/5 breathing by 100)
8×50 @ :60 (ALL FAST!)
400 cool down (100 IM/100 free, repeat)
*4200 total*

RELATED – Ask Coach Sara: Getting Comfortable In The Water

B:
300 choice warm up
8×25 @ :40 (build to FAST!)
4×100 @ 2:00 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:55 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:50 (best average!)
400 pull (3/5 breathing by 100)
200 cool-down
*3500 total*

RELATED – Ask Coach Sara: The Optimal Strokes Per Breath

C:
300 choice warm-up
4×25 w/ :20 rest (build to FAST!)
4×100 w/ :30 rest (descend 1-4)
300 (50 kick/50 swim)
4×100 w/ :30 rest (descend 1-4)
300 (50 non-free/50 free)
400 pull (3/5 breathing by 50)
200 cool-down
*2400 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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