Quick Set Friday: Broken And Building

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.

Warm-up:
5 min choice Swim
5 min choice Kick

Main Set:
400 (mod effort)
200 Pull/100 Kick/100 Swim
Broken 400
-100 EZ 5 sec rest
-100 mod 5 sec rest
-100 strong 5 sec rest
-100 Sprint
600 Pull
-300 build/300 build
6×50 build (on :55-1:20)
3×200 (30 sec rest b/w each)
-90-100% effort
200 ez
~2900 total plus warmup