New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
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