Masters and Triathlon Swimming Workouts by Sara McLarty

100 Ways to Use Paddles A: 800 warm up (200 swim/200 buoy only/200 IM drill/200 kick) 8x25 @ :30 (gripping tops of paddles so they extend past wrist joint) 2x300 @ 4:30 (descend by 100 within the 300) 8x25 @ :30 (pushing paddle on the top of your head) 3x200 @ 2:55 (descend by 50...last 50 of each is FAST!) 8x25 @ :30 (4 with paddle on right hand only, 4 on left hand only) 4x150 @ 2:05 (75 easy/75 FAST!) 8x25 @ :30 (catch up drill, holding one paddle out front) 6x100 @ 1:20 (all strong, make intervals) 200 choice cool down *4200 total* B: 600 warm up (200 swim/200 buoy only/200 kick) 8x25 @ :40 (gripping tops of paddles so they extend past wrist joint) 2x300 @ 6:00 (descend by 100 within the 300) 8x25 @ :40 (pushing paddle on the top of your head) 3x200 @ 4:00 (descend by 50...last 50 of each is FAST!) 8x25 @ :40 (4 with paddle on right hand only, 4 on left hand only) 4x150 @ 3:00 (75 easy/75 FAST!) 8x25 @ :40 (catch up drill, holding one padd...

The "Happy Birthday Coach Sara" Workout A: 600 warm up (200 swim/100 IM/repeat) 33x25 as: 11x25 @ :40 (tombstone kick)                  11x25 @ :30 (non-free)                  11x25 @ :25 (swim) 33x50 as: 11x50 @ :50 (buoy only)                  11x50 @ :45 (paddles & buoy)                  11x50 @ :40 (paddles only) 3x300 swim @ 4:30 (climb out each 100 and dive back in) 6x50 w/:10 rest (25 Frog/25 sailboat drill) *4300 total* B: 500 warm up (200 swim/50 non-free/repeat) 33x25 as: 11x25 @ :50 (tombstone kick)                  11x25 @ :40 (non-free)                  11x25 @ :30 (swim) 33x50 as: 11x50 @ :60 (buoy only)                  11x50 @ :55 (paddle...

Workout Thanks to Kate A: 300 swim/200 kick/100 IM 6x150 @ 2:45 (kick/drill/swim by 50) 200 IM w/:30 rest 5x150 @ 2:30 (buoy only) 200 IM w/:30 rest 4x150 @ 2:15 (swim) 200 IM w/:30 rest 3x150 @ 2:00 (with paddles) 200 IM w/:30 rest 200 cool down *4300 total* B: 300 swim/200 kick/100 non-free 5x150 @ 3:00 (kick/drill/swim by 50) 200 (free/non by 50) w/:30 rest 4x150 @ 2:50 (buoy only) 200 (free/non by 50) w/:30 rest 3x150 @ 2:45 (swim) 200 (free/non by 50) w/:30 rest 2x150 @ 2:30 (with paddles) 200 (free/non by 50) w/:30 rest 100 cool down *3600 total* C: 300 swim/100 kick/100 non-free 4x150 w/:20 rest (kick/drill/swim by 50) 200 (free/non by 50) w/:30 rest 3x150 w/:20 rest (buoy only) 200 (free/non by 50) w/:30 rest 2x150 w/:20 rest (swim) 200 (free/non by 50) w/:30 rest 100 cool down *2500 total*

Monday, Monday, So Good To Me! A: 300 swim/200 buoy/100 kick 4x25 scull w/paddles & buoy w/:15 rest 6x50 @ :50 (25 fast/25 easy) 8x75 @ 1:20 (kick/drill/swim IM order) 600 pull (100 easy/50 FAST/repeat) 4x25 @ :30 (descend stroke count 1-4) 6x50 @ :45 (25 easy/25 SPRINT) 8x75 swim @ 1:10 (descend 1-4, 5-8) 600 swim (100 free/100 IM/repeat) 4x25 swim, all FAST, climb out, dive in 6x50 @ :60 (25 non-free/25 free) *4200 total* B: 300 swim/200 buoy/100 kick 4x25 scull w/paddles & buoy w/:15 rest 6x50 @ :60 (25 fast/25 easy) 8x75 @ 1:45 (kick/drill/swim) 450 pull (100 easy/50 FAST/repeat) 4x25 @ :40 (descend stroke count 1-4) 6x50 @ :55 (25 easy/25 SPRINT) 8x75 swim @ 1:30 (descend 1-4, 5-8) 450 swim (100 free/50 non-free/repeat) *3500 total* C: 200 swim/200 buoy/100 kick 4x50 w/:15 rest (25 fast/25 easy) 6x75 w/:20 rest (kick/drill/swim) 300 pull (100 easy/50 FAST/repeat) 4x25 w/:10 rest (descend stroke count 1-4) 4x50 w/:15 rest (25 easy/25 SPRINT...

5 is the # of the day A: 500 choice warm up 5x100 @ 2:00 (25 kick/drill/swim/build) 5x125 @ 2:10 (25 free/100 IM) 5x150 @ 2:15 pull (3/5/7 breathing pattern by 50) 5x200 @ 3:30 swim (No Walls, Turn at the "T") 5x50 @ :60 (25 RACE/25 easy) 5x75 @ 1:00 pull (try to make interval!!) 5x25 cool down swim @ :30 *4100 total* B: 500 choice warm up 5x100 @ 3:00 (25 kick/drill/swim/build) 5x125 @ 3:00 (50 free/25 non-free/50 free) 5x150 @ 3:00 pull (3/5/3 breathing pattern by 50) 5x200 @ 4:30 swim (No Walls, Turn at the "T") 5x25 cool down swim @ :30 *3500 total* C: 500 choice warm up 5x150 w/:30 rest pull (3/5/3 breathing pattern by 50) 5x200 w/:45 rest swim (No Walls, Turn at the "T") 100 cool down swim *2350 total*

A Day of 150s...At Least They're Not 200s! A: 300 choice swim warm up 5x150 @ 2:45 (50 kick/100 swim build) 8x25 @ :30 (IM drill) 5x150 @ 2:30 (100 IM/50 free) 8x25 @ :30 (descend stroke count 1-4, 5-8) 5x150 pull @ 2:20 (50 ez, 50 med, 50 strong) 8x25 @ :30 (stick/catch up drill) 5x150 swim @ 2:10 (all strong) 8x25 @ :30 (FAST streamline kick & 10 strokes, remainder easy) 200 cool down *4300 total* B: 200 choice swim warm up 4x150 @ 3:30 (50 kick/100 swim build) 8x25 @ :40 (fingertip drag/fist drill) 4x150 @ 3:15 (50 free/50 non-free/50 free) 8x25 @ :40 (descend stroke count 1-4, 5-8) 4x150 pull @ 3:00 (50 ez, 50 med, 50 strong) 8x25 @ :40 (stick/catch up drill) 4x150 swim @ 2:50 (all strong) 8x25 @ :40 (FAST streamline kick & 10 strokes, remainder easy) 100 cool down *3500 total* C: 200 choice swim warm up 4x150 w/:30 rest (50 kick/100 swim build) 4x25 w/:10 rest (fingertip drag/fist drill) 4x150 w/:30 rest (50 free/50 non-free/50 free) 4x...

Show Me Some White-Water! A: 500 warm up as 200 swim/50 kick, repeat 500 pull as 150 with buoy/150 with paddles/200 with both 500 IM as 100 IM kick/100 IM drill/300 IM swim 4 x [250 pull @ 3:45        3x50  @ :45 (descend 1-3)        2x50 kick @ 1:05 FAST!] 8x50 @ :55 (IM switch) 300 cool down as (50 kick/50 fingertip drag/50 choice, repeat) *4200 Total* B: 500 warm up as 200 swim/50 kick, repeat 500 pull as 150 with buoy/150 with paddles/200 with both 4 x [250 pull @ 5:00        3x50  @ :60 (descend 1-3)        2x50 kick @ 1:30 FAST!] 8x50 @ 1:10 (25 non-free/25 free) 200 cool down as (50 kick/50 fingertip drag/100 choice) *3600 Total* B: 500 warm up as 200 swim/50 kick, repeat 500 pull as 150 with buoy/150 with paddles/200 with both 2 x [250 pull w/:45 rest        3x50  w/:15 rest (descend 1-3)        2x50 kick w/:20 rest FA...