Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 choice warm up 8x50 @ :60 (kick hard on wall between intervals) 500 swim (swim 100, climb out of pool, 5 pushups, repeat) Buddy Sets (partner up with a teammate): 3 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch 4 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest) 100 easy recovery swim 8x125 pull @ 1:45 6x125 @ 2:00 (free/fly/back/breast/free by 25) 400 cool down (snake swim) *4150 total* B: 500 choice warm up 6x50 @ 1:10 (kick hard on wall between intervals) 400 swim (swim 100, climb out of pool, 5 pushups, repeat) Buddy Sets (partner up with a teammate): 3 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch 4 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest) 100 easy recovery swim 6x100 pull @ 1:50 6x100 @ 2:30 (25 kick/25 drill/50 swim) 400 cool down (snake swim) *3400 total* C: 400 choice warm up 6x50 (:15 hard kick on wall between 50s) 30...

A: 10 minute choice warm up 12x25 @ :30 (2 drill/1 FAST!) 1x300 pull (3/5 breathing pattern by 50) 6x50 @ :40 (with paddles only...ALL FAST!) 50 easy recovery 6x50 @ 1:30 (RACE!) 50 easy recovery 300 swim (with NO walls) 6x125 @ 2:00 (50 choice/75 free) 8x25 @ :45 (odds: easy, evens: AS FAST AS POSSIBLE...equipment allowed!) 300 cool down *3500 estimated total* B: 10 minute choice warm up 12x25 @ :40 (2 drill/1 FAST!) 1x300 pull (3/5 breathing pattern by 50) 4x50 @ :50 (with paddles only...ALL FAST!) 50 easy recovery 4x50 @ 1:30 (RACE!) 50 easy recovery 300 swim (with NO walls) 4x125 @ 2:30 (50 non-free/75 free) 300 cool down *3000 estimated total* C: 10 minute choice warm up 12x25 w/:15 rest (2 drill/1 FAST!) 1x300 pull (3/5 breathing pattern by 50) 4x50 w/:30-:60 rest (RACE!) 50 easy recovery 300 swim (with NO walls) 4x125 w/:20 rest (50 non-free/75 free) 300 cool down *2400 estimated total*

A: 800 warm up (200 swim/200 kick/200 pull/200 swim) 4x50 @ :55 with ankle band only 4x200 swim @ 2:45 4x50 @ :55 with ankle band only 4x200 pull @ 2:40 6x50 @ :55 w(kick/drill IM order) 4x200 @ 2:45 (IM/free by 25) 300 cool down (50 choice/100 swim, repeat) *4400 total* B: 800 warm up (200 swim/200 kick/200 pull/200 swim) 4x50 @ 1:15 with ankle band only 3x200 swim @ 3:45 4x50 @ 1:15 with ankle band only 3x200 pull @ 3:30 4x50 @ 1:15 (kick/drill by 25) 4x150 @ 3:00 (50 free/50 non-free/50 free) 200 cool down *3600 total* C: 800 warm up (200 swim/200 kick/200 pull/200 swim) 4x50 w/:15 rest (catch up with a stick drill) 3x200 swim w/:30 rest 4x50 w/:15 (catch up with a stick drill) 3x200 pull w/:30 rest 100 cool down *2500 total*

Everyone: 300 swim 300 kick/swim by 25 300 non-free/free by 50 A: 6x75 @ 1:20 (25 right arm/25 left arm/25 swim) 4 x [50 swim @ :40      100 swim @ 1:20      150 swim @ 2:00      (extra :30 rest after 2 rounds of set)] 12x25 @ :30 (3/2/1/0 breaths per 25, repeat) 6x75 @ 1:45 (25 Frog drill/25 SPRINT/25 easy) 600 pull (100 free/50 back) 200 cool down *4100 Total* B: 6x75 @ 2:00 (25 right arm/25 left arm/25 swim) 3 x [50 swim @ :55      100 swim @ 1:50      150 swim @ 2:45      (extra :30 rest after 2 rounds of set)] 12x25 @ :45 (3/2/1 breaths per 25, repeat) 6x75 @ 2:30 (25 Frog drill/25 SPRINT/25 easy) 200 cool down *3500 Total* C: 6x75 w/:20 rest (25 right arm/25 left arm/25 swim) 2 x [50 swim w/:10 rest      100 swim w/:10 rest      150 swim w/:10 rest] 4x75 w/:30 rest (25 Frog drill/25 SPRINT/25 easy) 200 cool down *2400 Total*

A: 400 swim, 300 pull, 200 kick, 100 IM drill 8x100 swim (4 @ 1:30, 4 1:20) 8x100 IM (4 @ 1:45, 4 @ 1:35) 8x100 pull (4 @ 1:25, 4 @ 1:15) 50 easy 8x100 swim w/fins (4 @ 1:20, 4 @ 1:10) 200 cool down *4400 Total* B: 400 swim, 300 pull, 100 kick 8x100 swim (4 @ 2:00, 4 1:50) 8x100 pull (4 @ 1:55, 4 @ 1:45) 50 easy 8x100 swim w/fins (4 @ 1:50, 4 @ 1:40) 200 cool down *3450 Total* C: 300 swim, 200 pull, 100 kick 5x100 swim w/:15 sec rest (descend 1-5) 5x100 pull w/:15 sec rest (descend 1-5) 5x100 w/fins w/:15 rest (descend 1-5) 200 cool down *2300 Total*

A: 600 warm up (200 swim/100 choice, repeat) 16x25 @ :30 (descend stroke count 1-4, descend time 5-8, repeat) 6x50 w/fins @ :50 (25 underwater kick/25 swim) 500 swim (get out every 100y and do 5 GOOD push-ups on the pool deck) 6x150 @ 2:20 (50 free/50 IM order/50 free) 6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat) 16x25 @ :30 (IM order, freestyle is SPRINT from a dive w/extra :30 rest) 400 pull cool down (3/5 breathing pattern by 50) *3800 Total* B: 600 warm up (200 swim/100 choice, repeat) 16x25 @ :40 (descend stroke count 1-4, descend time 5-8, repeat) 500 swim (get out every 100y and do 5 GOOD push-ups on the pool deck) 4x150 @ 3:00 (50 free/50non-free/50 free) 6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat) 12x25 swim @ :30 (every 4th is SPRINT from a dive w/extra :30 rest) 300 pull cool down (3/5 breathing pattern by 50) *3000 Total* C: 600 warm up (200 swim/100 choice, repeat) 8x25 w/:10 rest (descend stroke co...

200 swim 200 pull 4-6 x 75 w/:15 rest (25 Tarzan drill/50 swim) 2-4 x 300 w/:30 rest (100 swim/50 kick, repeat) 3-5 x 150 w/:20 rest (50 free/50 non-free/50 free) 200 easy cool down

A: 500 warm up 6x75 @ 1:20 (kick/drill/swim by 25) 2 x [6x50 @ :50 (25 FAST/25 easy)       300 swim w/no walls (Turn at the "T")] 400 IM (kick/drill/swim/free by 25) 8x25 @ :30 (IM order, first 4 strokes off the wall are FAST!) 4x200 @ 3:10 (100 IM/100 free) 6x100 pull @ 1:25 (3/5 by 50) 4x50 @ :55 (25 Tarzan drill/25 swim) *4400 Total* B: 500 warm up 6x75 @ 1:45 (kick/drill/swim by 25) 2 x [5x50 @ :60 (25 FAST/25 easy)       250 swim w/no walls (Turn at the "T")] 300 swim (free/non-free by 50) 6x25 @ :40 (first 4 strokes off the wall are FAST!) 4x150 @ 3:00 (50 non-free/100 free) 4x50 @ :55 (25 Tarzan drill/25 swim) *3300 Total* C: 400 warm up 6x75 w/:15 rest (kick/drill/swim by 25) 5x50 w/:10 rest (25 FAST/25 easy) 250 swim w/no walls (Turn at the "T")] 300 swim (free/non-free by 50) 4x25 w/:10 rest (first 4 strokes off the wall are FAST!) 3x150 w/:30 rest (50 non-free/100 free) 4x50 w/:15 rest (25 Tarzan drill/25 swim) *2...

A: 600 warm up (200 swim/100 kick, repeat) 4x50 @ :55 (descend stroke count) 4x50 @ :60 (kick/swim by 25) 4x50 @ :50 (descend time 1-4) 4 x [300 pull @ 4:15       3x100 swim @ 1:20       extra :30 rest] 4x150 @ 2:30 (100 free/50 non-free) 200 choice cool down *4400 Total* B: 600 warm up (200 swim/100 kick, repeat) 4x50 @ 1:05 (descend stroke count) 4x50 @ 1:10 (kick/swim by 25) 4x50 @ :60 (descend time 1-4) 3 x [300 pull @ 5:30       3x100 swim @ 1:50       extra :30 rest] 2x150 @ 3:15 (100 free/50 non-free) 200 choice cool down *3500 Total* C: 600 warm up (200 swim/100 kick, repeat) 4x50 w/:10 rest (descend stroke count) 4x50 w/:10 rest (kick/swim by 25) 4x50  w/:10 rest (descend time 1-4) 2 x [300 pull w/:30 rest       3x100 swim w/:10 rest       extra :30 rest] 100 choice cool down *2500 Total*

A: 200 swim/200 kick/200 pull/200 swim 4x50 @ :55 (25 scull/25 swim) 4x50 @ :50 (25 Tarzan Drill/25 swim) 4x50 @ :50 (25 dolphin dive/25 swim) 4 x [3x50 @ :45 (FAST!)       1x150 @ 2:15 pull/smooth] 400 IM (25 kick/25 drill/25 swim/25 freestyle) 3 x [4x50 @ :50 IM switch (FAST!)       1x200 @ 3:00 pull/smooth] 300 cool down *4500 total* B: 200 swim/200 kick/200 pull/200 swim 4x50 @ 1:10 (25 scull/25 swim) 4x50 @ :60 (25 Tarzan Drill/25 swim) 4x50 @ :60 (25 dolphin dive/25 swim) 3 x [3x50 @ :55 (FAST!)       1x150 @ 3:00 pull/smooth] 300 choice (25 kick/25 drill/25 swim) 2 x [4x50 @ :60 (25 non-free/25 free)       1x200 @ 4:00 pull/smooth] 200 cool down *3600 total* C: 200 swim/200 kick/200 pull/200 swim 4x50 w/:15 rest (25 scull/25 swim) 4x50 w/:15 rest   (25 Tarzan Drill/25 swim) 4x50  w/:15 rest   (25 dolphin dive/25 swim) 3 x [3x50 w/:10 rest (FAST!)   ...

A: 500 warm up 6x50 kick @ 1:10 4x200 @ 3:15 (100 free/100 IM) 5x50 kick @ :60 4x200 swim @ 2:50 (descend 1-4) 4x50 kick @ :50 4x200 pull @ 2:40 (all strong) 3x50 kick @ 1:30 (RACE!) 300 cool down (50 Frog/100 swim, repeat) *4100 Total* B: 500 choice warm up 5x50 kick @ 1:20 5x200 swim @ 3:45 (descend 1-5) 4x50 kick @ 1:20 5x200 pull @ 3:30 (descend 1-5) 3x50 kick @ 1:20 (RACE!) 300 cool down (50 Frog/100 swim, repeat) *3400 Total* C: 400 choice warm up 4x50 kick w/:20 sec rest 3x200 swim w/:20 rest (descend 1-3) 3x50 kick w/:15 rest 3x200 pull w/:20 rest (descend 1-3) 2x50 kick w/:20 rest (FAST!) 300 cool down (50 Frog/100 swim, repeat) *2400 Total*