Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (200 swim/100 kick) 6x75 @ 1:20 (kick/drill/swim by 25) 200 swim (no walls) @ 3:00 4x25 @ :35 (start @ the flags, sprint to wall) 200 swim (no walls) @ 3:00 4x25 @ :45 (underwater sprint kick, fins optional) 200 swim (no walls) @ 3:00 4x25 @ :40 (3-wide SPRINT!) 50 easy swim 6x50 @ :60 (odds: fly/back, evens: breast/free) 2 x [200 pull @ 3:00 4x50 @ :60 (kick hard on the wall until next interval)] 50 easy recovery 300 pull (3/5/7 breathing pattern by 50) 8x25 @ :30 (3, 2, 1, 0 breaths per 25) 200 cool down *3700 total* B: 600 warm up (200 swim/100 kick) 4x75 @ 1:45 (kick/drill/swim by 25) 150 swim (no walls) @ 3:00 4x25 @ :45 (start @ the flags, sprint to wall) 150 swim (no walls) @ 3:00 4x25 @ :55 (underwater sprint kick, fins optional) 150 swim (no walls) @ 3:00 4x25 @ :50 (3-wide SPRINT!) 50 easy swim 4x50 @ 1:10 (25 free/25 non-free) 2 x [150 pull @ 3:00 3x50 @ 1:10 (kick hard on the wall until next interval)] 50 easy recovery 200 pul...

A: 500 warm up 4x250 @ 4:00 (50 free/50 back/50 free/50 back/50 free) 3x300 swim (1 @ 4:30,1 @ 4:20, 1 @ 4:10) 50 easy 3x300 pull (1 @ 4:20,1 @ 4:10, 1 @ 4:00) 100 easy 6x150 @ 2:30 (50 kick/100 swim) 200 cool down *4400 Total* B: 500 warm up 4x150 @ 3:00 (50 free/50 non-free/50 free) 3x200 swim @ 3:45 (descend 1-3) 50 easy 3x200 pull @ 3:30 (descend 1-3) 50 easy 6x150 @ 3:30 (50 kick/100 swim) 200 cool down *3500 Total* C: 400 warm up 3x150 w/:30 seconds rest (50 free/50 non-free/50 free) 3x150 swim w/:20 seconds rest (descend 1-3) 50 easy 3x150 pull w/:20 rest (descend 1-3) 50 easy 3x150 w/:30 rest (fins optional) (50 kick/100 swim) 100 cool down *2400 Total*

(Long Course) Warm-up: 8 x 50 (15-20 sec rest) -25 Drill/25 Swim 300 Pull buoy     -100 Strong/100 mod/100 Strong 200 Swim Build 100 Pull buoy Strong Effort! 100 Swim FAST! 200 Pull (build) 300 Swim 80% effort 50 ez recovery 2 x 150 -50 Drill/50 Build/50 Fast 50 ez recovery 6 x 50 (from middle of pool, flip turn work) -Fast before and after wall (middle of 50 fast) 200 Choice EZ

A: 600 warm up (200 swim/100 kick x 2) 6x25 underwater kick @ :60 6x50 swim @ :60 (descend stroke count 1-6) 6x50 @ :55 (first 1/3 fast, remainder easy) 2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50] 400 pull w/:45 rest 2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50] 400 pull 200 cool down *3500 Total* B: 600 warm up (200 swim/100 kick x 2) 6x25 underwater kick @ :60 6x50 swim @ 1:10 (descend stroke count 1-6) 6x50 @ 1:05 (first 1/3 fast, remainder easy) 2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ 1:15 per 50] 400 pull w/:45 rest 8x50 @ 1:15 (25 free/25 non-free) 300 cool down *3000 Total* C: 600 warm up (200 swim/100 kick x 2) 4x25 underwater kick with fins @ :60 6x50 swim w/:20 rest (descend stroke count 1-6) 6x50 w/:20 rest (first 1/3 fast, remainder easy) 2 x [4x50 w/:30 rest (one FAST, one easy, repeat) 300 pull w/:45 rest] 200 cool down *2500 Total*

**Long Course Meters** A: 500 choice warm up 4x150 @ 2:50 (kick/drill/swim by 50) 4x200 pull @ 3:05 4x250 @ 5:00 (free/back/free/back/free by 50) 4x300 @ 5:00 (swim, descend 1-4) 200 cool down *4300 Total* B: 500 choice warm up 4x150 @ 3:30 (kick/drill/swim by 50) 4x150 pull @ 3:00 4x150 @ 3:20 (free/non-free/free by 50) 4x200 @ 4:00 (swim, descend 1-4) 200 cool down *3300 Total* C: 500 choice warm up with fins 4x150 w/:30 seconds rest (kick/drill/swim by 50) 4x150 pull w/:20 seconds rest 4x150 w/:30 rest (free/non-free/free by 50) 200 cool down *2500 Total*

Warm-up: 400 Choice 100 Long course/4 x 25 snake> 2x Main Set: 5 x 100 (20 sec rest b/w each) -Descend 1-5 100 ez 6 x 50 (15 sec rest) -25 Kick/25 Sail 4 x 150 (20 sec rest) 50 Pull Mod/100 STRONG! 100 ez 6 x 50 (15 sec rest) 25 SPRINT/25 ez 100 ez 200 Pull Warm-down

**Long Course Meters** Warm Up: 200 swim/200 pull/200 kick/200 swim A: 6x50 swim @ :60 (descend 1-3, 4-6) 100 @ 1:40, 200 @ 3:10, 300 @ 4:40, 400 @ 6:10 (all swim) 400 @ 6:00, 300 @ 4:30, 200 @ 3:00, 100 @ 1:30 (all pull) 100 easy recovery 6x50 @ 1:05 (25 IM drill/25 free swim) 4x200 @ 3:30 (IM/free by 25) 200 cool down *4500 Total* B: 6x50 swim @ 1:10 (descend 1-3, 4-6) 100 @ 2:00, 200 @ 4:00, 300 @ 6:00 (all swim) 300 @ 6:00, 200 @ 4:00, 100 @ 2:00 (all pull) 100 easy recovery 6x50 @ 1:15 (25 drill/25 swim) 4x150 w/:20 rest (free/non-free/free by 50) 200 cool down *3500 Total* C: 6x50 swim w/:20 rest (descend 1-3, 4-6) 100, 200, 300 with :30 rest (all swim) 300, 200, 100 with :20 rest (all pull) 6x50 w./:15 rest (25 drill/25 swim) 100 cool down *2700 Total*

W-up: 400 Choice Main Set: 12 x 25 (on :30-50) with Board -25 Kick/25 Catch-up Drill/25 Sail Boat> Repeat 4x 5 x 200 Pull on 3:00-4:00 -Odd #s Build -Even #s STRONG effort 12 x 25 (on :40-1:00) -25 FAST Kick/25 Strong Swim/25 FAST Swim> Repeat 4x Fins On 8-12 x 50 (on :50-1:15) -Fast off walls, working on breakouts! 200 Choice Warm-down

A: 600 warm up (100 free/100IM drill/100 kick x 2) 5x50 @ :60 (25 right arm/25 left arm) 5x50 @ :55 (catch-up drill with a single paddle or stick) 5x50 @ :50 (fist drill with paddles) Main set: 25/50/75/100/75/50/25 (400 total) 1st round - all swim, @ :25 per 25, first 25 of each segment is FAST! 2nd round - pull, @ :25 per 25, 3/5/7/9 breathing pattern by 25 3rd round - pull, @ :25 + :20 per 25, all strong effort 4th round - swim @ :25 + :20 per 25, all strong effort 5th round - reverse IM order, @ :30 + :25 per 25 6th round - first 25 of each segment is kick, @ :30 + :25 per 25 6x75 @ 1:15 with fins (25 sprint kick, 50 easy swim) 200 cool down *4400 Total* B: 600 warm up (200 swim/100 kick x 2) 5x50 @ 1:10 (25 right arm/25 left arm) 5x50 @ 1:05 (catch-up drill with a single paddle or stick) 5x50 @ :60 (fist drill with paddles) Main set: 25/50/75/100/75/50/25 (400 total) 1st round - all swim, @ :30 per 25 2nd round - pull, @ :30 per 25 3rd round - swim, @ :30 p...

A: 900 warm up (3x: 200swim/50 kick/50 drill) 8x75 IM order @ 1:15 (drill/swim/freestyle by 25) 6x50 pull @ :45 3 x [300 pull @ 4:30 2x100 IM @ 1:40] 50 easy all swim: 4x50 @ :45; 2x100 @ 1:25; 1x200 @ 2:45; 2x100 @ 1:25; 4x50 @ :45 200 cool down *4500 Total* B: 900 warm up (3x: 200swim/50 kick/50 drill) 6x75 @ 1:30 (free/non-free/free by 25) 4x50 pull @ :55 3 x [200 pull @ 3:45 3x50 swim @ :60, descend stroke count] 50 easy all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60 200 cool down *3500 Total* C: 600 warm up (2x: 200swim/50 kick/50 drill) 6x75 w/:20 rest (free/non-free/free by 25) 4x50 pull w/:15 rest 3 x [200 pull w/:30 rest 3x50 swim w/:15rest, descend stroke count] all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60 100 cool down *2400 Total*

A: 200 swim/200 pull/200 kick/200 swim 8x50 @ :60 (25 fast/25 easy/kick hard on the wall until next interval) 4x100 @ 2:00 (25 Frog-on-a-Lilypad/25 kick/50 swim) 10x75 w/fins @ 1:15 (25 underwater/25 swim/25 Tarzan drill) 50 easy 4x150 pull @ 2:15 (3/5/7 breathing pattern by 50) 400 IM (25 kick/25 drill/25 swim/25 freestyle) 6x100 IM @ 1:45 4x50 w/:20 rest (25 Feet-first/25 swim) 200 cool down *4400 Total* B: 200 swim/200 pull/200 kick/200 swim 6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval) 3x100 @ 3:00 (25 Frog-on-a-Lilypad/25 kick/50 swim) 8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill) 50 easy 4x100 pull @ 2:00 (3/5 breathing pattern by 25) 300 (25 kick/25 drill/25 swim x 3) 6x75 @ 1:30 (25 free/25 non-free/25 free) 200 cool down *3400 Total* C: 200 swim/200 pull/200 kick 6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall) 3x100 w/:30 rest (25 Frog-on-a-Lilypad/25 kick/50 swim) 6x75 w/fins w/:3...

W-up: 6 x 100 (20 sec rest b/w ea) #1 Swim #2 Drill #3 Kick >Repeat Main Set: 300 Pull -Build each 100 3 x 100 on 1:45 (Hold 1:20-1:40) 6 x 50 (15 sec rest b/w ea) 2 Kick/2 Build/2 FAST! 4 x 50 (on :50-1:10) -1 Fast/1 ez 2 x 100 STRONG Effort! (30 sec rest b/w each) -Record time 200 Pull Breathe every 3/5 by 50 12-16 x 25 (on :35-55) Breathing pattern 3/2/1/0 by 25 200 Choice Warm-Down