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 (NTCMastersSwim.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.
The A sets are between 4–5000 yards total, with intervals ranging from 1:20–1:30 per 100. The B sets are 3000–3500 total, with intervals of 1:50–2:00 per 100. The C sets are 2000–2500 total and all based on a rest interval. Drill definitions listed below.
500 warm up
4×50 @ :55 (25 right arm, 25 left arm)
4×50 @ :50 (25 catch up, 25 fingertip drag)
4×50 @ :60 (25 Tarzan, 25 3-6-3 drill)
4×50 @ :60 (25 fist drill, 25 underwater recovery)
8×25 @ :30 (IM order, all drill)
6×225 @ 3:30 (75 free, 75 IM, 75 free)
200 sprint! (broken into: 12.5, 12.5, 25, repeat 4x, w/:20 sec rest)
400 drafting (if you can, swim w/2-3 other people, rotate leader after each 100)
6×100 pull @ 1:30 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
500 warm up
4×50 @ 1:05 (25 right arm, 25 left arm)
4×50 @ 1:05 (25 catch up, 25 fingertip drag)
4×50 @ 1:10 (25 Tarzan, 25 3-6-3 drill)
4×50 @ 1:10 (25 fist drill, 25 underwater recovery)
6×150 @ 3:15 (50 free, 50 non-free, 50 free)
150 sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest)
6×75 pull @ 1:30 (3/5/7 breathing pattern by 25)
200 cool down
400 warm up
4×50 w/ 15 sec rest (25 right arm, 25 left arm)
4×50 w/ 15 sec rest (25 catch up, 25 fingertip drag)
4×50 w/ 15 sec rest (25 Tarzan, 25 3-6-3 drill)
4×50 w/ 15 sec rest (25 fist drill, 25 underwater recovery)
6×100 w/ 40 sec rest (75 free, 25 non-free)
6×75 pull w/ 30 rest (3/5/7 breathing pattern by 25)
100 cool down
Swim regular freestyle. Ball your hands into fists and work on high elbow catch and pull under the water.
Swim regular freestyle. When your arm is out of the water (recovery phase) keep your elbow pointed toward the sky and your fingertips pointing down toward the water. Allow your fingertips (about 1/2 inch) to drag through the water from your hips all the way past your head.
Swim regular freestyle. As you take a stroke with your right arm, keep your left arm extended forward in the water. Complete the stroke with your right arm and after it enters the water above your head, tap your left hand. This signals the start of the stroke with your left arm. Keep your right arm extended forward in the water until the left stroke is completed and hands tap together.
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!
Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks. Repeat.
More Quick Set Friday workouts from Sara McLarty.