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Workouts

Quick Set: Set With Choices

Bored in the pool? Here's a new workout from Triathlete contributor and swimming all-star Sara McLarty.

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A:

15 min choice swim
5 min kick with fins
2x[2×50 drill (your choice) @ :55
4×75 @ 1:20 (25 non-free/50 free FAST!)
6×100 pull @ 1:20]
12×50 @ :60 (25 RACE/25 recovery)
3×100 w/:15 rest (25 Frog/25 kick/50 swim)
200 choice cool-down
*4100 total*

B:

15 min choice swim
5 min kick with fins
2x[2×50 drill (your choice) @ 1:10
4×75 @ 1:45 (25 non-free/50 free FAST!)
6×100 pull @ 1:55]
3×100 w/ :15 rest (25 Frog/25 kick/50 swim)
200 choice cool-down
*3300 total*

C:

15 min choice swim
5 min kick with fins
2x[2×50 drill (your choice) w/:15 rest
4×75 w/ :20 rest (25 non-free/50 free FAST!)
4×100 pull w/ :15 rest]
2×100 w/ :15 rest (25 Frog/25 kick/50 swim)
100 choice cool-down
*2500 total*

Frog: Sit on a kickboard between your legs, and use your arms to move forward. Use a breaststroke pulling motion. This is a great social activity because you can chat with your lane mates as you move down the pool. You will feel the muscles in your forearms and upper back getting a good workout!