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Workouts

Quick Set Fridays With Sara McLarty

We’ll feature a workout every Friday from Sara McLarty so you have new ideas to take to the pool.

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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 (www.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 (75 freestyle, 25 non-free)
16×50 swim (4 @ :55, 4 @ :50, 4 @ :45, 4 @ :40)
12×75 pull (4 @ 1:15, 4 @ 1:05, 4 @ :55)
9×100 swim (3 @ 1:30, 3 @ 1:25, 3 @ 1:20)
100 easy/recovery
8×25 kick @ :40
4 x [100 kick @ 2:00
150 swim @ 2:00]
200 cool down
*4600 Total*

B:

500 warm up (75 freestyle, 25 non-free)
8×25 kick @ :45
16×50 swim (4 @ 1:05, 4 @ 1:00, 4 @ :55, 4 @ :50)
12×75 pull (4 @ 1:30, 4 @ 1:25, 4 @ 1:20)
9×100 swim (3 @ 2:00, 3 @ 1:55, 3 @ 1:50)
200 cool down
*3500 Total*

C:

400 warm up (75 freestyle, 25 non-free)
8×25 kick w/:15 rest (fins optional)
12×50 swim (4 w/:20 rest, 4 w/:15 rest, 4 w/:10 rest)
8×75 pull (4 w/:20 rest, 4 w/:10 rest)
4×100 swim w/:30 rest
100 cool down
*2300 Total*