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.
Choose a set based on your ability level. The A set is based on intervals of 1:20–1:30 per 100. The B set is based on intervals of 1:50–2:00 per 100. The C set is 2,000–2,500 yards total and based on a rest interval.
A:
500 swim/400 pull/300 kick
4×250 pull on 3:30 (150 FAST/100 easy)
4×200 swim on 2:50 (100 FAST/100 easy)
4×150 swim on 2:15 (100 IM, FAST/50 free, easy)
4×100 kick on 2:00 (50 FAST/50 easy)
200 cool-down
Total: 4200
RELATED – Ask Coach Sara: Overcoming Fear Of Jellyfish
B:
400 swim/300 pull/200 kick
4×200 pull on 3:45 (100 FAST/100 easy)
4×150 swim on 2:50 (100 FAST/50 easy)
4×100 swim on 2:15 (50 FAST/50 easy, non-free)
4×75 kick on 2:00
(50 FAST/25 easy)
200 cool-down
Total: 3200
RELATED – Ask Coach Sara: What Is A Normal Breathing Pattern?
C:
300 swim/200 pull/100 kick
3×200 pull with 30 sec rest (100 FAST/100 easy)
3×150 swim with 30 sec rest (100 FAST/50 easy)
3×100 swim with 20 sec rest (50 FAST/50 non-free)
3×50 kick with 20 sec rest (25 FAST/25 easy)
200 cool-down
Total: 2200