Quick Set: Pull Swim Pull

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.

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.

A:
4×200 choice w/fins w/:20 sec rest
20×50 4x(2 kick @ :60, 2 drill @ :55, 1 swim @ :50) (reverse IM order)
2×250 pull @ 3:30
2×250 swim @ 3:20
2×250 pull @ 3:15
2×250 swim @ 3:20
100 easy
6×50 @ :60 (25 non-free, 25 free)
4×100 IM @ 1:50
200 cool down
*4800 Total*

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B:
4×200 choice w/fins w/:20 sec rest
15×50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60)
2×200 pull @ 3:30
2×200 swim @ 3:20
2×200 pull @ 3:30
2×200 swim @ 3:20
50 easy
6×50 @ 1:10 (25 non-free, 25 free)
200 cool down
*3700 Total*

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C:
3×200 choice w/fins w/:20 sec rest
10×50 2x(2 kick, 2 drill, 1 swim) w/:30 sec rest
2×150 pull w/:40 sec rest
2×150 swim w/:30 sec rest
2×150 pull w/:20 sec rest
2×150 swim w/:15 sec rest
100 cool down
*2400 Total*

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