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Workouts

Quick Set: 50, 100, 150

Looking to mix it up in the pool? Here's another new swim workout to take to try out this weekend.

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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.

**Long Course Meters**

A:
600 choice warm up
12×50 @ :60 (2 drill, 1 build, repeat)
6 x [50 @ :50 (easy)
100 @ 1:40 (medium)
150 @ 2:20 (FAST!)
(3 sets pull, extra :60 rest, 3 sets swim)]
400 IM (25 kick/25 drill/25 swim/25 freestyle)
4×150 @ 2:45 (50 free/50 non-free/50 free)
200 cool down
*4200 Total*

RELATED – Ask Coach Sara: What Is The Point Of Longer Sets?

B:
600 choice warm up
12×50 @ 1:10 (2 drill, 1 build, repeat)
6 x [50 @ :60 (easy)
100 @ 2:00 (medium)
150 @ 3:00 (FAST!)
(3 sets pull, extra :60 rest, 3 sets swim)]
300 cool down (50 kick/100 swim, repeat)
*3300 Total*

RELATED – Ask Coach Sara: The Optimal Strokes Per Breath

C:
600 choice warm up
12×50 w/:15 rest (2 drill, 1 build, repeat)
4×200 pull w/:20 rest (3/5/3/5 breathing pattern by 50)
300 cool down (50 kick/100 swim, repeat)
*2300 Total*

More Quick Set Friday workouts.