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Quick Set Friday: Dive And Sprint!

  • By Jené Shaw
  • Published Aug 15, 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:
400 choice swim
300 IM (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
6×50 @ 1:15 (25 dive and SPRINT/25 easy)
5×200 w/ paddles only @ 2:45
100 recovery/easy
6×50 @ 1:15 (25 dive and SPRINT/25 easy)
6×100 w/buoy and band only @ 1:30
100 recovery/easy
6×50 @ 1:15 (25 dive and SPRINT/25 easy)
8×50 @ 1:00 (IM switch)
300 cool-down
*4400 total*

RELATED – Ask Coach Sara: What Is A Normal Breathing Pattern?

B:
400 choice swim
300 (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
4×50 @ 1:40 (25 dive and SPRINT/25 easy)
4×200 w/ paddles only @ 3:50
100 recovery/easy
4×50 @ 1:40 (25 dive and SPRINT/25 easy)
4×100 w/ buoy and band only @ 2:15
100 recovery/easy
4×50 @ 1:40 (25 dive and SPRINT/25 easy)
6×50 @ 1:15 (25 non-free/25 free)
200 cool-down
*3500 total*

RELATED – Ask Coach Sara: Stopping Your Legs From Sinking

C:
300 choice swim
200 pull (breathe every 5th stroke)
100 kick
4×50 w/ :40 rest (25 dive and SPRINT/25 easy)
3×200 pull w/ :20 rest
50 recovery/easy
4×50 w/ :40 rest (25 dive and SPRINT/25 easy)
4×100 pull w/ :15 rest
50 recovery/easy
4×50 w/ :40 rest (25 dive and SPRINT/25 easy)
200 cool-down
*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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