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Workouts

Quick Set: Swim, Pull, Fins

A creative swim workout for you to take to the pool this weekend.

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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 (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.

A:
400 choice/300 pull/200 IM/100 kick
4x[2×200 @ 2:40 (1 FAST!, 1 easy)
3×100 @ 1:20 (2 FAST!, 1 easy)
4×50 fast @ :45 (3 FAST!, 1 easy)
100 backstroke easy/recovery]
*swim rounds #1 and 3; pull round #2; w/ fins round #4
200 choice cool-down
*5200 total*

B:
400 choice/300 pull/200 non-free/100 kick
3x[2×200 @ 4:00 (1 FAST!, 1 easy)
3×100 @ 2:00 (2 FAST!, 1 easy)
4×50 fast @ :60 (3 FAST!, 1 easy)
100 swim easy/recovery]
*swim round #1; pull round #2; w/ fins round #3
200 choice cool-down
*4200 total*

C:
300 choice/200 pull/100 non-free/100 kick
2x[2×200 w/:30 rest (1 FAST!, 1 easy)
3×100 @ w/:20 rest (2 FAST!, 1 easy)
4×50 Fast w/:15 rest (3 FAST!, 1 easy)
100 swim easy/recovery]
*swim round #1; pull round #2
200 choice cool-down
*2900 total*

More swim workouts from Sara McLarty

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