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Quick Set Friday: Some IM And Speed Bursts

  • By Jené Shaw
  • Published Oct 24, 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:
600 warm up (200 swim/100 kick/200 swim/100 drill)
8×50 on :60 (easy swim, kick hard on wall until next interval)
4×200 pull on 2:50 (descend 1-4)
4×150 on 2:30 (fly/free/back/free/breast/free by 25)
4×100 w/fins on 1:30 (50 dolphin kick on back/50 swim free)
4×50 w/ fins on :60 (kick as FAST as possible!)
50 easy swim
20×25 swim (1 FAST/1 ez/2 FAST/1 ez/3 FAST/etc. Fast on :20/easy on :30)
600 snake cool down swim
*4150 total*

RELATED – Ask Coach Sara: The Optimal Strokes Per Breath

B:
600 warm up (200 swim/100 kick/200 swim/100 drill)
6×50 on 1:10 (easy swim, kick hard on wall until next interval)
3×200 pull on 3:30 (descend 1-3)
3×150 on 3:00 (50 non-free/50 free/50 non-free)
3×100 w/fins on 1:45 (50 dolphin kick on back/50 swim free)
3×50 w/fins on :60 (kick as FAST as possible!)
50 easy swim
16×25 swim (3 FAST on :30/1 easy on :45)
400 snake cool down swim
*3250 total*

RELATED – Ask Coach Sara: Fear Of Being Trampled

C:
500 warm up (200 swim/100 kick/200 swim)
4×50 w/ :10 rest (easy swim, kick hard on wall for :10 seconds)
3×200 pull w/ :20 rest (descend 1-3)
3×150 w/ :20 rest (50 free/50 non-free/50 free)
3×100 w/ fins w/ :15 rest (50 dolphin kick on back/50 swim free)
3×50 w/ fins on :60 (kick as FAST as possible!)
300 snake cool down swim
*2500 total*

Snake:
Start in the far left lane of your pool (or of the space that is available to swim in). Swim ONE length of the pool in the first lane. When you reach the far side of the pool, move one lane to the right. Swim ONE length of the pool in the second lane. When you reach the other side of the pool, move to the next lane and continue swimming ONE length in each lane. When you reach the other side of the pool (or the other side of the available area), get out of the pool, walk to the first lane, and repeat the SNAKE!

More “Quick Set Friday” workouts.

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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