Quick Set Friday: 125s And Pop-Ups

  • By Jené Shaw
  • Published Feb 27, 2015
  • Updated Feb 27, 2015 at 4:54 PM UTC
Photo: Ververidis Vasilis /

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.

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.

500 choice
4×150 @ 2:45 (kick/drill/swim by 50)
6×100 @ 1:30 (25 FAST Tarzan Drill/75 smooth swim)
12×125 @ 2:00 3x(2 as free/fly/back/breast/free; 2 as swim w/10 pop-ups)
15×50 pull (5 @ :50, 5 @ :45, 5 @ :40)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

RELATED: Spice Up Your Swim Drills

500 choice
4×150 @ 3:30 (kick/drill/swim by 50)
5×100 @ 2:00 (25 FAST Tarzan Drill/75 smooth swim)
8×125 @ 2:30 swim w/10 pop-ups
8×50 pull @ :50
300 cool down (50 kick/100 swim, repeat)
*3300 Total*

RELATED – Ask Coach Sara: Finding Motivation To Swim When It’s Cold

400 choice
4×150 w/:30 rest (kick/drill/swim by 50)
4×100 w/:20 rest (25 FAST Tarzan Drill/75 smooth swim)
4×125 swim w/10 pop-ups w/:20 rest
6×50 pull w/:10 rest
200 cool down (50 kick/50 swim, repeat)
*2400 Total*


Face the wall and place both hands on the top of the edge of the pool. Push up and out of the water until your arms are fully extended and then drop back down into the water. This will be harder or easier depending on how high the edge of the pool is in relation to the surface of the water.

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

Sign up for our free e-newsletter, SBR Report!

Subscribe to the FREE Triathlete newsletter