New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
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:
600 warm up (100 swim/50 kick)
8×75 @ 1:20 (kick/drill/swim by 25)
8×25 @ :30 (12.5 yards FAST!/12.5 easy)
4×200 @ 3:00 (100 RACE!! rest :5, 100 easy)
450 pull (3/5/7 breathing pattern by 50)
3×200 @ 3:15 (100 RACE!! rest :5, 100 easy)
400 pull (3/5 breathing by 50)
4×100 @ 2:00 (50 RACE!! rest :5, 50 easy)
300 cool down (100 swim/50 kick)
*4300 Total*
RELATED – Ask Coach Sara: Returning To Swimming After A Break
B:
600 warm up (100 swim/50 kick)
6×75 @ 1:45 (kick/drill/swim by 25)
6×25 @ :40 (12.5y FAST!/12.5 easy)
4×150 @ 3:00 (75 RACE!! rest :5, 75 easy)
300 pull (3/5 breathing pattern by 50)
3×150 @ 3:15 (75 RACE!! rest :5, 75 easy)
200 pull (3/5 breathing by 50)
4×75 @ 2:00 (50 RACE!! rest :5, 25 easy)
300 cool down (100 swim/50 kick)
*3300 Total*
RELATED – Ask Coach Sara: Drills To Help With Open-Water Swimming
C:
600 warm up (100 swim/50 kick)
4×75 w/:20 rest (kick/drill/swim by 25)
4×25 w/:15 rest (12.5y FAST!/12.5 easy)
4×100 @ 3:00 (75 RACE!! rest :5, 25 easy)
300 pull (3/5 breathing pattern by 50)
3×100 @ 3:15 (75 RACE!! rest :5, 25 easy)
300 cool down (100 swim/50 kick)
*2300 Total*