Quick Set Friday: Fast-Paced Swim + Deck Strength

  • By Jené Shaw
  • Published Dec 26, 2014
  • Updated Aug 2, 2016 at 5:37 PM UTC

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 (, you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

RELATED: Dry-Land Strength For A Stronger Stroke


10×100 w/ fins (on 1:30/1:40/1:50)
-2 Swim/2 Kick

8×50 (on 1:00-1:20)
-Start with a dive, swim a 25/climb out dive in, swim back

5 x [10 pushups (modified if needed) 50 FAST Kick] on 1:40-2:00

Main Set:
6×125 (on 2:00-2:30…if you can’t make the interval, do 75s or 100s always starting with 25 kick then swim the last laps)
-50 kick/75 build

16×25 (on :50-1:00) as:
1-4 5 Burpees/25 Swim
5-8 10 Jumping Jacks/25 Swim
9-12 5 squat jumps/25 Swim
13-16 10 bicycle abs


More “Quick Set Friday” workouts.

FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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