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Quick Set Friday: 50 Mix And Band Pulls

  • By Jené Shaw
  • Published May 30, 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/200 pull/100 kick
4×150 @ 2:30 (50 non-free/50 free/50 non)
4×150 pull @ 2:15 (with buoy and band)
10×50 @ :60 (25 FAST/25 easy drill)
5×100 IM @ 1:45 (descend 1–5)
100 easy/recovery
10×50 swim (4 @ :40 strong, 1 @ :50 easy, repeat)
5×100 IM @ 1:45 (descend 1–5)
200 cool-down (50 kick/150 swim)
= 4100 total

RELATED: Is The High-Elbow Pull Best For The Freestyle Swim Stroke?

B:
200 swim/200 pull/100 kick
4×150 @ 3:00 (50 free/50 non-free/50 free)
4×150 pull @ 3:00 (with buoy and band)
6×50 @ 1:10 (25 FAST/25 easy drill)
4×100 swim @ 2:00 (descend 1–4)
100 easy/recovery
6×50 swim (2 @ :50 strong, 1 @ :60 easy, repeat)
4×100 swim @ 2:00 (descend 1–4)
200 cool-down (50 kick/150 swim)
= 3400 total

RELATED – Ask Coach Sara: The Optimal Strokes Per Breath

C:
200 swim/200 pull/100 kick
4×150 w/ :20 rest (50 free/50 non-free/50 free)
4×150 pull w/ :20 (with buoy and band)
6×50 w/ :15 rest (25 FAST/25 easy drill)
4×100 swim w/ :20 rest (descend 1–4)
100 cool-down (50 kick/50 swim)
= 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

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