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Workouts

Quick Set: Fins And Easy Drill Recovery

Coach Sara McLarty shares a creative swim set for you to take to the pool.

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Pick the set that best suits your need and skill level. 

Need ideas for drills? Check out these seven options.

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

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*

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*