Quick Set Friday: Strong And Descending 100s

  • By Jené Shaw
  • Published May 27, 2016

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.

300 swim/100 kick/300 pull/100 kick
6×100 swim @ 1:30 (descend 1-6)
6×100 pull @ 1:30 (descend 1-6)
500 (50 swim/5 pop-ups/25 kick/25 Sailboat Drill, repeat)
400 (50 free/50 non-free)
6×100 swim @ 1:20 (all strong)
6×100 pull @ 1:20 (all strong)
200 choice cool-down
*4300 total*

RELATED: Sprints, Kicks, Dives

200 swim/100 kick/200 pull/100 kick
4×100 swim @ 2:00 (descend 1-4)
4×100 pull @ 2:00 (descend 1-4)
400 (50 swim/5 pop-ups/25 kick/25 Sailboat Drill, repeat)
300 (50 free/50 non-free)
4×100 swim @ 1:50 (all strong)
4×100 pull @ 1:50 (all strong)
200 choice cool-down
*3100 total*

200 swim/50 kick/200 pull/50 kick
4×100 swim w/:20 rest (descend 1-4)
4×100 pull w/:20 rest (descend 1-4)
300 (50 swim/5 pop-ups/25 kick/25 Sailboat Drill, repeat)
300 (50 free/50 non-free)
200 choice cool-down
*2100 total

RELATED: 500 Fast For Time

Sailboat Drill

Hold a kickboard between your thighs. Make sure half of the board is sticking below your body when you swim freestyle. Use your core muscles to control your hip rotation (while the board tries to prevent rotation).


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 swim workouts.

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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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