This week's Quick Set workout features race intervals designed to help you work on your speed.

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:
600 warm up (100 swim/50 kick)
8×75 @ 1:20 (kick/drill/swim by 25)
8×25 @ :30 (12.5 yards FAST!/12.5 easy)
4×200 @ 3:00 (100 RACE!! rest :5, 100 easy)
450 pull (3/5/7 breathing pattern by 50)
3×200 @ 3:15 (100 RACE!! rest :5, 100 easy)
400 pull (3/5 breathing by 50)
4×100 @ 2:00 (50 RACE!! rest :5, 50 easy)
300 cool down (100 swim/50 kick)

*4300 Total*

RELATED – Ask Coach Sara: Returning To Swimming After A Break

B:
600 warm up (100 swim/50 kick)
6×75 @ 1:45 (kick/drill/swim by 25)
6×25 @ :40 (12.5y FAST!/12.5 easy)
4×150 @ 3:00 (75 RACE!! rest :5, 75 easy)
300 pull (3/5 breathing pattern by 50)
3×150 @ 3:15 (75 RACE!! rest :5, 75 easy)
200 pull (3/5 breathing by 50)
4×75 @ 2:00 (50 RACE!! rest :5, 25 easy)
300 cool down (100 swim/50 kick)

*3300 Total*

RELATED – Ask Coach Sara: Drills To Help With Open-Water Swimming

C:
600 warm up (100 swim/50 kick)
4×75 w/:20 rest (kick/drill/swim by 25)
4×25 w/:15 rest (12.5y FAST!/12.5 easy)
4×100 @ 3:00 (75 RACE!! rest :5, 25 easy)
300 pull (3/5 breathing pattern by 50)
3×100 @ 3:15 (75 RACE!! rest :5, 25 easy)
300 cool down (100 swim/50 kick)

*2300 Total*

More “Ask Coach Sara.”