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Workouts

Quick Set: 500 No Walls

We’ll feature a swim workout from Triathlete contributor and coach Sara McLarty every Friday so you have new ideas to take to the pool.

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A:
600 warm up (200 free/100 choice, repeat)
8×75 @ 1:15 (kick/drill/swim by 25)
6×150 pull @ 2:10 (steady)
4×300 @ 4:30 (100 free/100 IM/100 free)
1×500 w/:30 rest (NO walls, Turn at the T)
16×25 @ :30 (1 underwater kick, 1 FAST swim, 1 easy swim, repeat)
200 cool down
*4400 Total*

B:
600 warm up (200 free/100 choice, repeat)
8×75 @ 1:45 (kick/drill/swim by 25)
4×150 pull @ 2:45 (steady)
4×150 @ 3:00 (100 free/50 non-free)
1×500 w/:30 rest (NO walls, Turn at the T)
8×25 @ :40 w/fins (1 underwater kick, 1 easy swim, repeat)
200 cool down
*3300 Total*

C:
600 warm up (200 free/100 choice, repeat)
8×75 w/:20 rest (kick/drill/swim by 25)
4×150 pull w/:30 rest (steady)
4×150 w/: 20 rest (100 free/50 non-free)
100 cool down
*2500 Total*

More Quick Set Friday workouts.