Quick Set Friday: Paddles And Fins

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:
500 warm up
8×50 @ :60 (kick/drill by 25…IM order)
8×75 @ 1:20 (odds: fly/bk/br; evens: bk/br/free)
8×25 pull @ :30
5×150 pull @ 2:05
8×25 swim @ :30
5×150 swim @ 2:10
8×25 w/fins @ :30
5×150 w/fins @ 2:00
8×50 @ :60 freestyle drill choice
200 cool down
*4900 Total*

RELATED – Ask Coach Sara: Battling Foot Cramps

B:
500 warm up
6×50 @ 1:20 (kick/drill by 25)
6×75 @ 1:30 (3/5/3 breathing pattern by 25)
6×25 pull @ :40
4×150 pull @ 3:00
6×25 swim @ :40
4×150 swim @ 2:45
6×25 w/fins @ :30
4×150 w/fins @ 2:30
200 cool down
*3700 Total*

RELATED – Ask Coach Sara: What Is A Normal Breathing Pattern?

C:
400 warm up
6×50 w/:20 sec rest (kick/drill by 25)
6×75 w/:30 sec rest (3/5/3 breathing pattern by 25)
6×25 pull @ :50
3×150 pull w/:30 sec rest
6×25 swim @ :50
3×150 swim w/:30 sec rest
100 cool down
*2500 Total*

More Quick Set Friday workouts