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Monday Swim Set: Smooth And Strong

  • By Sara McLarty
  • Published December 17, 2012

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 Florida. We’ll feature a workout every Monday (with maybe a little break over Christmas) 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 4–5000m, 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 choice warm up
12×50 (3: kick @ :60, 3: drill @ :50, repeat)
6×25 @ :30 drill (finger tip drag drill)
6×75 @ 1:10 swim (descend 1-3, 4-6)
6×25 @ :40 drill (single arm drill)
6×75 @ 1:20 swim (all strong)
6×25 @ :30 drill (catch up/stick drill)
6×75 @ 2:00 swim (ALL FAST)
6×25 @ :30 pull (smooth)
6×75 @ 1:05 pull (strong)
6×25 @ :30 pull (breathing every 5)
6×75 @ 1:00 pull (strong)
200 cool down
*4300 Total*

B:
500 choice warm up
6×50 (3: kick @ 1:15, 3: drill @ 1:05)
6×25 @ :40 drill (finger tip drag drill)
6×75 @ 1:20 swim (descend 1-3, 4-6)
6×25 @ :45 drill (single arm drill)
6×75 @ 1:30 swim (all strong)
6×25 @ :40 drill (catch up/stick drill)
6×75 @ 2:00 swim (ALL FAST)
6×25 @ :40 pull (smooth)
6×75 @ 1:20 pull (strong)
200 cool down
*3400 Total*

C:
400 choice warm up
6×50 (3: kick, 3: drill w/:20 sec rest)
6×25 @ :50 drill (finger tip drag drill)
6×75 w/:30 sec rest (swim descend 1-3, 4-6)
6×25 @ :50 drill (single arm drill)
6×75 w/:45 rest (swim all FAST)
6×25 @ :45 pull (smooth)
6×75 w/:30 rest (pull)
100 cool down
*2600 Total*

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