Monday Swim Set: Distance Build

Triathlete Europe 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 Monday 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 meters 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:
200 swim/200 kick/200 IM/200 pull/200 swim
100, 200, 300, 400, 500 pull @ 1:20 per 100
100, 200, 300, 400 swim @ 1:25 per 100
100, 200, 300 IM @ 1:45 per 100
6×50 kick @ 1:00
300 cool down
*4700 Total*

B:
200 swim/200 kick/200 pull/200 swim
100, 200, 300, 400, 500 pull @ 1:50 per 100
100, 200, 300, 400 swim @ 1:55 per 100
6×50 kick @ 1:15
300 cool down
*3900 Total*

C:
200 swim/200 kick/200 pull/200 swim
100, 200, 300 pull w/:20 rest
100, 200, 300 swim w/:20 rest
6×50 kick w/:15 rest
300 cool down
*2600 Total*

FILED UNDER: Training TAGS: Build / distance / Monday / plan / program / set / swim / Training