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Workouts

Quick Set: Kick Between Intervals

A new swim workout to try 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.

A:
500 choice warm-up
8×50 on :60 (kick hard on wall between intervals)
9×150 pull on 2:05 (descend 1-3, 4-6, 7-9)
8×50 on :60 (vertical kick between intervals)
9×100 pull (3 on 1:25, 3 on 1:20, 3 on 1:15)
8×50 on :50 (IM Switch)
300 cool-down (50 kick/100 swim, repeat)
*4200 Total*

RELATED: How Strong Is Your Swim Kick?

B:
500 choice warm-up
6×50 on 1:10 (kick hard on wall between intervals)
6×150 pull on 2:40 (descend 1-3, 4-6)
6×50 on 1:10 (vertical kick between intervals)
6×100 pull (3 on 1:50, 3 on 1:40)
6×50 on :60 (non-free/free by 25)
300 cool-down (50 kick/100 swim, repeat)
*3200 Total*

RELATED: Refine Your Swim Kick

C:
400 choice warm-up
6×50 w/ fins w/ :10 rest (25 kick/25 swim)
6×150 pull w/ :20 rest (descend 1-3, 4-6)
6×50 w/ fins w/ :10 rest (25 kick/25 swim)
6×50 pull w/ :15 rest (2 FAST!, 1 easy)
200 cool-down
*2400 Total*

More swim workouts from Sara McLarty

RELATED: Can You Kick It?

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