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Training

Quick Swim Set: Long Course Option

We're featuring a workout every Friday from coach Sara McLarty so you have new ideas to take to the pool.

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Quick Swim Set A:

500 choice/300 pull/200 kick
500 pull (build each 100)
500 (50 kick/200 IM, repeat)
300 pull (build each 100)
300 (50 kick/100 IM, repeat)
3 x [100 FAST! swim @ 2:00
100 easy kick @ 2:30]
8×50 fins @ 1:05 (25 FAST!/25 easy)
4×100 @ 2:00 (25 kick/25 swim)
300 cool-down
*4300 total*

Quick Swim Set B:

400 choice/300 pull/200 kick
400 pull (build each 100)
400 (50 kick/50 drill/100 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
3x[100 FAST! swim @ 2:30
100 easy kick @ 3:00]
4×50 fins @ 1:20 (25 FAST!/25 easy)
3×100 @ 2:30 (25 kick/25 swim)
200 cool-down
*3600 total*

Quick Swim Set C:

200 choice/200 pull/200 kick
300 pull (build each 100)
300 (50 kick/50 drill/50 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
2x[100 FAST! swim w/ 30 sec rest
100 easy kick w/ 30 sec rest]
4×50 fins w/ 20 sec rest (25 FAST!/25 easy)
100 cool-down
*2500 total*