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Monday Swim Set: Breath Control & Descending

  • By Sara McLarty
  • Published March 4, 2013

Triathlete contributor 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 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.

**Long Course Meters**

Warm up for ALL groups:
400 swim
300 pull
200 kick
100 drill

A:
6×50 on :55 (descend stroke count 1-6)
4×250 swim on 4:10 (descend 1-4)
6×50 pull on :55 (breathing every 7 strokes)
4×250 pull on 3:55 (descend 1-4)
6×50 on :55 (IM/free by 25)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

B:
6×50 on 1:10 (descend stroke count 1-6)
4×150 swim on 3:00 (descend 1-4)
6×50 pull on 1:05 (breathing every 7 strokes)
4×150 pull on 2:55 (descend 1-4)
6×50 on 1:10 (non-free/free by 25)
300 cool down (50 kick/100 swim, repeat)
*3400 Total*

C:
6×50 w/:10 rest (descend stroke count 1-6)
4×150 swim w/:20 rest (descend 1-4)
4×150 pull w/:20 rest (descend 1-4)
100 cool down
*2600 Total*

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