Menu

Quick Set Friday: No Walls, Pull, Race

  • By Jené Shaw
  • Published Jun 20, 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 choice with fins
500 pull (3/5 breathing pattern by 50)
4×150 @ 2:30 (50 kick/50 drill/50 swim)
8×50 swim @ :50 (descend 1-4, 5-8)
400 swim (No Walls)
6×50 swim @ :55 (all strong)
400 pull (build each 100)
4×50 swim @ :60 (all FAST!)
400 IM (kick/drill/swim/fast by 25)
2×50 swim @ 1:30 (RACE! from a dive)
400 cool-down choice
= 4200 total

RELATED – Ask Coach Sara: The Best Pool Sessions

B:
500 choice with fins
400 pull (3/5 breathing pattern by 50)
3×100 w/ :20 rest (50 kick/50 swim)
6×50 swim @ :60 (descend 1-3, 4-6)
300 swim (No Walls)
4×50 swim @ 1:10 (all strong)
300 pull (build each 100)
4×50 swim @ 1:20 (all FAST!)
300 choice (kick/drill/swim by 25)
2×50 swim @ 2:00 (RACE! from a dive)
300 cool-down choice
= 3200 total

RELATED – Ask Coach Sara: Why Do I Feel Lightheaded After The Swim?

C:
400 choice with fins
300 pull (3/5 breathing pattern by 50)
300 swim (No Walls)
4×50 swim w/ :20 rest (all strong)
300 pull (build each 100)
4×50 swim w/ :30 rest (all FAST!)
300 choice (kick/drill/swim by 25)
2×50 swim w/ 1:00 rest (RACE! from a dive)
200 cool-down choice
= 2300 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

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

Subscribe to the FREE Triathlete weekly newsletter