Quick Set Friday: DPS And Descents

Take this workout from swimming superstar Sara McLarty to the pool this weekend.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

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.

400 swim, 300 pull (buoy only), 200 kick, 100 IM
8×75 at 1:15 (kick/drill/swim by 25)
5×100 swim at 1:40 (Distance Per Stroke)
8×50 at :55 drill
5×100 swim at 1:30 (Descend time 1–4)
8×50 pull at :50
5×100 swim at 1:20 (strong effort)
4×150 at 2:30 (50 swim/50 kick/50 swim)
*4500 total*

RELATED – Ask Coach Sara: Is It Important To Train With Fins?

300 swim, 200 pull (buoy only), 100 drill
6×75 at 1:45 (kick/drill/swim by 25)
4×100 swim at 2:00 (Distance Per Stroke)
6×50 at 1:05 drill
4×100 swim at 1:55 (Descend time 1–4)
6×50 pull at 1:00
4×100 swim at 1:50 (strong effort)
3×150 with :30 rest (50 swim/50 kick/50 swim)
*3300 total*

RELATED – Ask Coach Sara: The Best Pool Sessions

300 swim, 200 pull (buoy only), 100 drill
4×75 with :15 rest (kick/drill/swim by 25)
4×100 swim with :20 rest (Distance Per Stroke)
6×50 pull with :15 rest
4×100 swim with :20 rest (strong effort)
2×150 with :30 rest (50 swim/50 kick/50 swim)
*2300 total*

More Quick Set Friday workouts

Jan Frodeno Reflects on His Final Ironman World Championship

Immediately after finishing 24th place at his final Ironman World Championships, the Olympic medalist (and three-time IMWC winner) explains what his race in Nice meant to him.