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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 (NTCMastersSwim.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
4×150 on 2:40 (50 kick/100 IM)
18×50 swim (4 on :40, 2 on :50, repeat)
400 pull (build by 100)
6×75 pull on 1:10 (25 free/25 back/25 free)
50 easy swim
8×50 on :55 (25 FAST!/25 easy/kick on wall until next interval)
5×200 on 2:50 (rotating fast 50)
200 cool down
*4300 Total*
B:
500 warm up
4×150 on 3:15 (50 kick/50 free/50 non-free)
12×50 swim (3 on :50, 1 on :60, repeat)
300 pull (build by 100)
6×75 pull on 1:20
50 easy swim
6×50 on 1:05 (25 FAST!/25 easy/kick on wall until next interval)
4×150 on 2:45 (rotating fast 50)
100 cool down
*3500 Total*
C:
400 warm up
3×150 w/ 15 sec rest (50 kick/50 free/50 non-free)
9×50 swim (2 strong w/:10 rest, 1 easy w/:20 rest, repeat)
300 pull (build by 100)
4×75 pull w/ 15 sec rest
6×50 w/ 10 sec rest (25 FAST!/25 easy/kick on wall for :10)
100 cool down
*2300 Total*