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Quick Set Friday: Warm-up Choices

  • By Jené Shaw
  • Published Jun 6, 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:
5-minute choice swim
5-minute choice kick
5-minute choice pull
3×400 swim w/ :30 rest (100 free/100 IM, repeat)
8×50 @ :55 (25 kick/25 Shark Drill with board)
3×400 pull w/ :30 rest (descend time #1-#3)
8×50 @ :55 (25 no breath/25 backstroke)
300 cool-down (50 Tarzan Drill/100 swim, repeat)
= 4400 total

RELATED: Pick The Swim Drill For Your Weakness

B:
5-minute choice swim
5-minute choice kick
5-minute choice pull
3×300 swim w/:30 rest (100 free/50 non-free, repeat)
6×50 @ 1:15 (25 kick/25 Shark Drill with board)
3×300 pull w/:30 rest (descend time #1-#3)
6×50 @ 1:15 (25 no breath/25 easy free)
300 cool-down (50 Tarzan Drill/100 swim, repeat)
= 3500 total

RELATED: Four Swim Sets For 70.3 Training

C:
5-minute choice swim
5-minute choice kick
5-minute choice pull
3×200 swim w/ :30 rest (100 free/50 non-free, repeat)
6×50 w/ :15 (25 kick/25 Shark Drill with board)
3×200 pull w/: 30 rest (descend time 1-3)
6×50 w/ :15 (25 one breath only/25 easy free)
100 cool-down
= 2500 total

Tarzan Drill:
Swim freestyle with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water. Keep your head out of the water for the entire 25 to strengthen your neck muscles for triathlon swimming!

Shark Drill:
Use a pull buoy or a kick board between your thighs. After the finish of each stroke, reach back and tap the part of the buoy that is above water. This drill emphasizes finishing your stroke all the way to mid-thigh.

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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