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Workouts

Quick Set Friday: Mini Fin Break

Another creative pool workout from Triathlete contributor Sara McLarty.

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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:
20×50 swim @ :50
20×25 @ :45 (swim fast & kick hard on wall until next 25)
10×75 w/fins @ 1:15 (25 underwater kick, 25 easy swim, 25 FAST swim)
5×200 pull @ 2:50 (3/5/7/9 breathing pattern by 50)
8×100 @ 1:45 (IM swim…rotate strokes: fly/bk/br/fr, bk/br/fr/fly, br/fr/fly/bk, etc)
200 cool down
*4200 Total*

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

B:
15×50 swim @ :60
20×25 @ :45 (swim fast & kick hard on wall until next 25)
8×75 w/fins @ 1:45 (25 underwater kick, 25 easy swim, 25 FAST swim)
5×150 pull @ 2:30 (3/5/7 breathing pattern by 50)
8×75 w/:30 sec (25 non-free, 25 free drill, 25 free swim)
200 cool down
*3400 Total*

RELATED – Ask Coach Sara: Battling Foot Cramps

C:
12×50 swim w/:20 rest
12×25 w/:15 sec kick on wall between each 25
6×75 w/fins w/:30 sec rest (25 kick on back, 25 easy swim, 25 FAST swim)
5×100 pull w/:30 rest (3/5 breathing pattern by 50)
4×75 w/:30 sec (25 non-free, 25 free drill, 25 free swim)
200 cool down
*2300 Total*

More Quick Set Friday workouts.