Quick Set Friday: Varying 150s

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Triathlete 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 (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.

A:
600 warm-up choice
4×150 @ 2:15 (50 fly/100 free)
4×150 pull @ 2:10 (50 Shark Drill/100 breath every 5)
6×50 @ :50 (descend stroke count 1-6)
4×150 pull @ 2:05 (50 FAST!/100 smooth)
6×50 @ :50 (descend stroke count 1-6)
4×150 @ 2:30 (50 dolphin kick on back/100 strong swim)
6×50 @ :50 (descend stroke count 1-6)
300 cool-down (100 free/100 IM/100 free)
*4200 total*

B:
400 warm-up choice
4×150 @ 3:00 (50 non-free/100 free)
4×150 pull @ 2:50 (50 Shark Drill/100 breath every 5)
4×50 @ :60 (descend stroke count 1-4)
4×150 pull @ 2:45 (50 FAST!/100 smooth)
4×50 @ :60 (descend stroke count 1-4)
4×150 @ 3:15 (50 dolphin kick on back/100 strong swim)
200 cool-down
*3400 total*

RELATED: Quick Set Friday: Fun Mix

C:
300 warm-up choice
4×150 w/:20 rest (50 non-free/100 free)
4×150 pull w/:20 rest (50 Shark Drill/100 regular pull)
4×50 w/:10 rest (descend stroke count 1-4)
4×150 pull w/:20 rest (50 FAST!/100 smooth)
100 cool-down
*2400 total*

Shark Drill

Use a pull buoy or a kick board between your thighs. After the finish of each stroke, reach back and tap the part of the buoy that is above water. This drill emphasizes finishing your stroke all the way to mid-thigh.

More swim workouts

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