Photo: Nils NilsenTriathlete 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.
400 swim, 300 pull (buoy only), 200 kick, 100 IM
8×75 at 1:15 (kick/drill/swim by 25)
5×100 swim at 1:40 (Distance Per Stroke)
8×50 at :55 drill
5×100 swim at 1:30 (Descend time 1–4)
8×50 pull at :50
5×100 swim at 1:20 (strong effort)
4×150 at 2:30 (50 swim/50 kick/50 swim)
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