Workouts

Quick Set Friday: Mixed Bag

A fun, creative workout to take to the pool this weekend.

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.

**Long Course Meters**

A:
600 warm up (200 swim/100 kick, repeat)
6×50 @ :60 (descend stroke count 1-6)
6×50 @ :55 (25 sprint/25 easy)
3 x [4×50 FAST!! @ 1:10
200 easy pull recovery]
6×150 @ 2:30 (25 fly/25 back/25 breast/75 free)
2×300 w/:20 rest (100 swim/50 kick, repeat)
200 cool down
*4100 Total*

RELATED – Ask Coach Sara: Drills To Help With Open-Water Swimming

B:
600 warm up (200 swim/100 kick, repeat)
6×50 @ 1:10 (descend stroke count 1-6)
6×50 @ 1:10 (25 sprint/25 easy)
3 x [4×50 FAST!! @ 1:30
200 easy pull recovery]
4×150 @ 3:15 (50 free/50 non-free/50 free)
200 cool down
*3200 Total*

RELATED – Ask Coach Sara: Returning To Swimming After A Break

C:
600 warm up (200 swim/100 kick, repeat)
6×50 w/:15 rest (descend stroke count 1-6)
6×50 w/:20 rest (25 sprint/25 easy)
2 x [4×50 FAST!! w/:30 rest
200 easy pull recovery]
2×150 @ 3:15 (50 free/50 non-free/50 free)
100 cool down
*2400 Total*

More “Quick Set Friday” workouts from McLarty