Published December 21, 2018 05:30AM
Quick Set Friday: Dive And Sprint!
Bored in the pool? Take this new workout from swimming all-star Sara McLarty to the pool this weekend.
A:
400 choice swim
300 IM (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
6×50 @ 1:15 (25 dive and SPRINT/25 easy)
5×200 w/ paddles only @ 2:45
100 recovery/easy
6×50 @ 1:15 (25 dive and SPRINT/25 easy)
6×100 w/buoy and band only @ 1:30
100 recovery/easy
6×50 @ 1:15 (25 dive and SPRINT/25 easy)
8×50 @ 1:00 (IM switch)
300 cool-down
*4400 total*
B:
400 choice swim
300 (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
4×50 @ 1:40 (25 dive and SPRINT/25 easy)
4×200 w/ paddles only @ 3:50
100 recovery/easy
4×50 @ 1:40 (25 dive and SPRINT/25 easy)
4×100 w/ buoy and band only @ 2:15
100 recovery/easy
4×50 @ 1:40 (25 dive and SPRINT/25 easy)
6×50 @ 1:15 (25 non-free/25 free)
200 cool-down
*3500 total*
C:
300 choice swim
200 pull (breathe every 5th stroke)
100 kick
4×50 w/ :40 rest (25 dive and SPRINT/25 easy)
3×200 pull w/ :20 rest
50 recovery/easy
4×50 w/ :40 rest (25 dive and SPRINT/25 easy)
4×100 pull w/ :15 rest
50 recovery/easy
4×50 w/ :40 rest (25 dive and SPRINT/25 easy)
200 cool-down
*2500 total*