Tuesday, August 19

Hey "Masters Swim Workouts by Sara McLarty" Blog Fans!
Thanks for using this site as a resource for creative, challenging, unique, and free swim workouts for your swimming or triathlon training goals. It's been a fantastic 5 years posting workouts and hearing from all the users around the world. I'm glad that I was able to provide your swim training with a bit of variation.
Since February of 2013, I no longer coach at my original Masters Swim team and I've decided to stop posting workouts on a regular basis. I am busy developing a new team (Central Florida Masters Swimming) and a new business (Swim Like a Pro) with Misty Becerra. Fortunately, there are over 750 workouts accessible on this site...each on is completely different from the others.
I hope you will continue clicking on to this blog when you need inspiration in the pool or just a quick way to get through an hour workout. If you have any questions or comments, please don't hesitate to contact me (see the sidebar for contact info). I will reply or respond to the best of my ability.
Happy Swimming,
Sara McLarty:)

Friday, June 27

A:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 @:30 (1fast/1ez, IM order)
8x125 @ 1:50 (25 sprint/100 smooth)
8x75 pull @ :55 (all strong)
8x25 @:45 (Dive in, sprint half pool, swim easy to the wall)
600 swim (100 IM/100 free, repeat)
8x25 @:45 underwater kick
4x150 pull (7/5/3 breathing pattern by 50)
200 choice cool down
*4600 total*

B:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 @:40 (1fast/1ez)
8x125 @ 2:30 (25 sprint/100 smooth)
8x75 pull @ 1:15 (all strong)
8x25 @:60 (Dive in, sprint half pool, swim easy to the wall)
400 swim free, smooth perfect technique
200 choice cool down
*3600 total*

C:
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 w/:10 rest (1fast/1ez)
4x125 w/:30 rest (25 sprint/100 smooth)
4x75 pull w/15 rest (all strong)
300 swim free, smooth perfect technique
100 choice cool down
*2400 total*

Wednesday, June 25

A:
500 (200 swim/50 kick, repeat)
300 Pull (3/5/3 breathing pattern by 100)
200 Kick (50 easy/50 FAST, repeat)
3x300 swim @ 4:20 (build to FAST)
50 easy/recovery kick w/:30 rest
4x200 pull @ 2:50 (build to FAST!)
50 easy/recovery kick w/:30 rest
5x100 swim @ 1:25 (build to FAST!)
50 easy/recovery kick w/:30 rest
8x50 pull @ :45 (all strong effort)
50 easy/recovery kick w/:30 rest
300 cool down (50 non-free/100 free, repeat)
*4100 total*

B:
500 (200 swim/50 kick, repeat)
300 Pull (3/5/3 breathing pattern by 100)
100 Kick (50 easy/50 FAST)
2x300 swim @ 5:45 (build to FAST)
50 easy/recovery kick w/:30 rest
3x200 pull @ 3:50 (build to FAST!)
50 easy/recovery kick w/:30 rest
4x100 swim @ 1:55 (build to FAST!)
50 easy/recovery kick w/:30 rest
6x50 pull @ :55 (all strong effort)
50 easy/recovery kick w/:30 rest
300 cool down (50 non-free/100 free, repeat)
*3300 total*

C:
400 (150 swim/50 kick, repeat)
200 Pull (3/5/3/5 breathing pattern by 50)
100 Kick (50 easy/50 FAST)
2x300 swim w/:45 rest (build to FAST)
50 easy/recovery kick w/:30 rest
2x200 pull w/:30 rest (build to FAST!)
50 easy/recovery kick w/:30 rest
3x100 swim w/:20 rest (build to FAST!)
300 cool down (50 non-free/100 free, repeat)
*2400 total*

Wednesday, June 18

A:
400 choice swim
300 IM (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
6x50 @ 1:15 (25 Dive & SPRINT/25 easy)
5x200 w/paddles only @ 2:45
100 recovery/easy
6x50 @ 1:15 (25 Dive & SPRINT/25 easy)
6x100 w/buoy & band only @ 1:30
100 recovery/easy
6x50 @ 1:15 (25 Dive & SPRINT/25 easy)
8x50 @ 1:00 (IM switch)
300 cool down
*4400 total*

B:
400 choice swim
300 (kick/drill/swim by 25)
200 pull (breathe every 5th stroke)
100 kick
4x50 @ 1:40 (25 Dive & SPRINT/25 easy)
4x200 w/paddles only @ 3:50
100 recovery/easy
4x50 @ 1:40 (25 Dive & SPRINT/25 easy)
4x100 w/buoy & band only @ 2:15
100 recovery/easy
4x50 @ 1:40 (25 Dive & SPRINT/25 easy)
6x50 @ 1:15 (25 non-free/25 free)
200 cool down
*3500 total*

C:
300 choice swim
200 pull (breathe every 5th stroke)
100 kick
4x50 w/:40 rest (25 Dive & SPRINT/25 easy)
3x200 pull w/:20 rest
50 recovery/easy
4x50 w/:40 rest (25 Dive & SPRINT/25 easy)
4x100 pull w/:15 rest
50 recovery/easy
4x50 w/:40 rest (25 Dive & SPRINT/25 easy)
200 cool down
*2500 total*

Monday, June 16

A:
500 swim/400 pull/300 kick
4x250 pull @ 3:30 (150 FAST/100 easy)
4x200 swim @ 2:50 (100 FAST/100 easy)
4x150 swim @ 2:15 (100 IM strong/50 free easy)
4x100 kick @ 2:00 (50 FAST/50 easy)
4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate)
16x25 @ :30 (IM order)
200 cool down
*4800 total*

B:
400 swim/300 pull/200 kick
4x200 pull @ 3:45 (100 FAST/100 easy)
4x150 swim @ 2:50 (100 FAST/50 easy)
4x100 swim @ 2:15 (50 FAST/50 non-free)
4x75 kick @ 2:00 (50 FAST/25 easy)
4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate)
16x25 @ :30 (2 drill, 2 perfect technique)
200 cool down
*3800 total*

C:
300 swim/200 pull/100 kick
3x200 pull w/:30 rest (100 FAST/100 easy)
3x150 swim w/:30 rest (100 FAST/50 easy)
3x100 swim w/:20 rest (50 FAST/50 non-free)
3x50 kick w/:20 rest (25 FAST/25 easy)
3x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate)
150 cool down
*2400 total*

Friday, May 23

A:
300 swim/200 Pull/100 kick
4x150 @ 2:30 (50 non-free/50 free/50 non)
4x150 pull @ 2:15 (with buoy & BAND)
10x50 @ :60 (25 FAST/25 easy drill)
5x100 IM @ 1:45 (descend 1-5)
100 easy/recovery
10x50 swim (4 @ :40 strong, 1 @ :50 easy, repeat)
5x100 IM @ 1:45 (descend 1-5)
200 cool down (50 kick/150 swim)
*4100 total*

B:
200 swim/200 Pull/100 kick
4x150 @ 3:00 ( 50 free/50 non-free/50 free)
4x150 pull @ 3:00 (with buoy & BAND)
6x50 @ 1:10 (25 FAST/25 easy drill)
4x100 swim @ 2:00 (descend 1-4)
100 easy/recovery
6x50 swim (2 @ :50 strong, 1 @ :60 easy, repeat)
4x100 swim @ 2:00 (descend 1-4)
200 cool down (50 kick/150 swim)
*3400 total*

C:
200 swim/200 Pull/100 kick
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 (with buoy & BAND)
6x50 w/:15 rest (25 FAST/25 easy drill)
4x100 swim w/:20 rest (descend 1-4)
100 cool down (50 kick/50 swim)
*2500 total*