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Quick Set Friday: Warm Up With Fins

  • By Jené Shaw
  • Published Aug 22, 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:
Warm up with fins: 200 swim/200 kick/200 swim
2x
[4x200 pull on 3:00 (3/5 breathing pattern by 50)
6x50 on :55 (25 kick/25 swim build)
6x75 on :60 (all strong)
6x25 on :40 (from the middle of the pool, vertical kick between intervals)]
4×100 cool-down with 15 sec rest (50 non-free/50 free)
=4400

RELATED – Ask Coach Sara: Battling Foot Cramps

B:
Warm up with fins: 200 swim/200 kick/200 swim
2x
[2x200 pull on 4:00 (3/5 breathing pattern by 50)
4x50 on 1:15 (25 kick/25 swim build)
6x75 on 1:30 (all strong)
6x25 on :45 (from the middle of the pool, vertical kick between intervals)]
4×100 cool-down with 15 sec rest (50 non-free/50 free)
=3400

RELATED – Ask Coach Sara: The Best Pool Sessions

C:
Warm up with fins: 200 swim/100 kick/200 swim
3×200 pull with 30 sec rest (3/5 breathing pattern by 50)
6×50 with 15 sec rest (25 kick/25 swim build)
6×75 with 20 sec rest (all strong)
6×25 on :45 (from the middle of the pool, vertical kick between intervals)
4×100 cool-down with 15 sec rest (50 non-free/50 free)
= 2400

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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