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Quick Set Friday: 300s And Pull Intervals

  • By Jené Shaw
  • Published Jan 8, 2016
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:
200 swim/200 pull/200 kick/200 swim
6×50 on :60 (descend stroke count 1-6)
4×300 on 5:30 (50 kick/100 swim, repeat)
4 x [50 pull on :60
100 pull on 1:30
150 pull on 2:15]
6×150 on 2:45 (50 free/50 non-free/50 free)
*4400 Total*

RELATED – Ask Coach Sara: How Do I Get My Sinking Hips Up?

B:
200 swim/200 pull/200 kick/200 swim
6×50 on 1:10 (descend stroke count 1-6)
3×300 on 6:45 (50 kick/100 swim, repeat)
3 x [50 pull on :60
100 pull on 2:00
150 pull on 3:00]
4×150 3:30 (50 free/50 non-free/50 free)
*3500 Total*

RELATED – Ask Coach Sara: Warming Up For A Race

C:
200 swim/200 pull/200 kick
6×50 w/ :10 rest (descend stroke count 1-6)
2×300 w/ :20 rest (50 kick/100 swim, repeat)
2 x [50 pull w/ :10 rest
100 pull w/ :10 rest
150 pull w/ :10 rest]
2×150 3:30 (50 free/50 non-free/50 free)
*2400 Total*

RELATED – Coach Debate: How Often Should Swim Tools Be Used?

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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