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Quick Set Friday: 6x50s

  • By Jené Shaw
  • Published May 2, 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/100 kick
6×50 @ :50 (IM switch)
6×100 pull @ 1:20 (all strong)
6×50 @ :45 (25 Tarzan drill/25 swim)
4×150 pull @ 2:00 (all strong)
6×50 @ :40 swim (25 FAST!/25 easy)
3×200 pull 2:40 (all strong)
6×50 @ :60 swim (all from a dive, FAST!)
2×300 @ 4:00 (all strong)
300 cool-down (50 kick/100 swim)
*4300 total*

B:
300 swim/100 kick
6×50 @ 1:10 (25 free/25 non-free)
6×100 pull @ 1:55 (all strong)
6×50 @ 1:05 (25 Tarzan drill/25 swim)
4×150 pull @ 2:50 (all strong)
6×50 @ :60 swim (25 FAST!/25 easy)
3×200 pull 3:45 (all strong)
300 cool-down (50 kick/100 swim)
*3400 total*

C:
300 swim/100 kick
6×50 w/ :15 rest (25 free/25 non-free)
6×100 pull w/ :30 rest (all strong)
6×50 w/ :20 rest (25 Tarzan drill/25 swim)
4×150 pull w/ :30 rest (all strong)
300 cool-down (50 kick/100 swim)
*2500 total*

More swim 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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