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Workouts

Quick Set Friday: Descending To Frogs And Sailboats

A fun, new swim workout to take to the pool 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.

A:
900 warm up (200 swim/100 kick, repeat)
4×50 kick on 1:05
4×200 swim on 2:50
100 easy IM drill
4×50 kick on 1:00
4×200 swim on 2:40
100 easy IM drill
4×50 kick on :55
4×200 swim on 2:30
100 easy IM drill
300 cool down (50 kick/100 swim, repeat)
*4500 Total*

RELATED – Ask Coach Sara: Should I Save My Legs For The Bike/Run?

B:
900 warm up (200 swim/100 kick, repeat)
4×50 kick on 1:20
4×200 swim on 3:45
100 easy drill
4×50 kick on 1:10
4×200 swim on 3:30
100 easy drill
8×50 on 1:05 (25 free/25 non-free)
100 cool down
*3600 total*

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

C:
600 warm up (200 swim/100 kick, repeat)
4×50 kick w/fins w/ 10 sec rest
2×200 swim w/ 20 sec rest
4×50 kick w/fins w/ 10 sec rest
2×200 pull w/ 20 sec rest
8×50 w/ 15 sec rest (25 free/25 non-free)
300 cool down (50 kick/100 swim, repeat)
*2500 total*

More “Quick Set Friday” workouts.