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Quick Set Friday: Sprint, Smooth, Strong

  • By Jené Shaw
  • Published Aug 1, 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 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16×25 @ :30 (1 fast/1 easy, IM order)
8×125 @ 1:50 (25 sprint/100 smooth)
8×75 pull @ :55 (all strong)
8×25 @ :45 (dive in, sprint half pool, swim easy to the wall)
600 swim (100 IM/100 free, repeat)
8×25 @ :45 underwater kick
4×150 pull (7/5/3 breathing pattern by 50)
200 choice cool-down
*4600 total*

RELATED – Ask Coach Sara: Remaining Calm In The Open Water

B:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16×25 @ :40 (1 fast/1 ez)
8×125 @ 2:30 (25 sprint/100 smooth)
8×75 pull @ 1:15 (all strong)
8×25 @ :60 (dive in, sprint half pool, swim easy to the wall)
400 swim free, smooth perfect technique
200 choice cool-down
*3600 total*

RELATED – Ask Coach Sara: Is It Important To Train With Fins?

C:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16×25 w/ :10 rest (1 fast/1 ez)
4×125 w/ :30 rest (25 sprint/100 smooth)
4×75 pull w/15 rest (all strong)
300 swim free, smooth perfect technique
100 choice cool-down
*2400 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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