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Monday Swim Set: Descending 100s

  • By Sara McLarty
  • Published January 21, 2013

Triathlete Europe contributor 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.

A:
500 warm up (75 swim/25 kick)
8×50 on :55 (kick HARD on wall between intervals)
5×100 swim on 1:30
4×100 swim on 1:25
3×100 swim on 1:20
2×100 swim on 1:15
100 easy/recovery
4×150 pull on 2:15 (3/5/7 breathing pattern by 50)
4 x [50 easy on :60
2x50 on :40 (FAST!)
4x25 on :20 (FAST!)]
400 cool down (25 kick/25 drill/50 swim)
*4400 total*

B:
500 warm up (75 swim/25 kick)
8×50 on :60 (kick HARD on wall between intervals)
3×100 swim on 2:00
3×100 swim on 1:55
3×100 swim on 1:50
3×100 swim on 1:45
50 easy recovery
4×100 pull on 2:00 (3/5 breathing pattern by 50)
4 x [50 easy on 1:10
6x25 on :30 (FAST!)]
200 cool down
*3500 total*

C:
500 warm up (75 swim/25 kick)
6×50 w/ 10 sec rest (build each 50)
3 x [100 swim easy w/:10 rest
2×100 swim FAST! w/:10 rest)
4×100 pull w/ 15 sec rest (3/5 breathing pattern by 50)
100 cool down
*2200 total*

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