Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (100 swim/50 kick/repeat). 3 x 200 swim @ 3:00-3:20 (descend 1-3). 400 swim (No Walls, turn at the "T"). 3 x 200 swim @ 2:50-3:10 (descend 1-3). 400 swim (No Walls, turn at the "T"). 3 x 200 with paddles @ 2:40-3:00 (descend 1-3). 200 cool down. B: 600 warm up (100 swim/50 kick/repeat). 3 x 200 swim @ 4:00 (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 200 swim @ 3:45 (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 200 with paddles @ 3:30 (descend 1-3). 100 cool down. C: 300 warm up (100 swim/50 kick/repeat). 3 x 200 swim w/:20 rest (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 150 swim w/:15 rest (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 100 with paddles w/:10 rest (descend 1-3). 100 cool down.

 A: 300 fins/300 no fins. 250 pull/250 swim. 200 IM/200 swim. 150 kick/150 swim. 100 with sighting/100 swim. 6 x 200 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy). 300 cool down (50 kick/50 swim). *3500 total* B: 300 fins/300 no fins. 250 pull/250 swim. 150 non-free/150 swim. 100 kick/100 swim. 100 with sighting/100 swim. 6 x 150 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy). 200 cool down (50 kick/50 swim). *2900 total* C: 300 fins/300 no fins. 250 pull/250 swim. 100 non-free/100 swim. 100 kick/100 swim. 4 x 150 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy). 100 cool down. *2200 total*

Everyone: 2 x 200 swim/100 kick for warm up. A: 400 (25 right hand in fist, 25 left hand in fist, 50 build to fast). 400 (50 breathing every 5, 50 build to fast). 400 IM (25 kick, 25 drill, 25 stroke, 25 free build to fast). 400, 300, 200, 100 pull, w/:20 rest (last 100 of each is build to fast). 400 with paddles only (25 right arm only, 25 left arm only, 50 build to fast). 400 cool down with kick board (50 kick, 50 sail boat drill). *3600 total* B: 300 (25 right hand in fist, 25 left hand in fist, 50 build to fast). 300 (50 breathing every 5, 50 build to fast). 300 (50 non-free, 50 free build to fast). 300, 200, 100 pull, w/:20 rest (last 100 of each is build to fast). 300 with paddles only (25 right arm only, 25 left arm only, 50 build to fast). 300 cool down with kick board (50 kick, 50 sail boat drill). *2700 total* C: 200 (25 right hand in fist, 25 left hand in fist, 50 build to fast). 200 (50 breathing every 5, 50 build to fast). 200 (50 non-free, 50 free build to fast). 300, 200

 All groups: 10 minutes choice for warm up, with 2 minutes rest. 6 minutes fast/slow kicking (coach whistles between sprint kick and easy kick), 2 minutes rest. 8 minutes as 25 easy non-free, climb out, dive in, 25 sprint free, 2 minutes rest. 8 minutes swim, No Walls, with 2-3 x sighting on each 25, with 2 minutes rest. 10 minutes with pulling equipment as 50 easy/50 strong, with 2 minutes rest. 6 minutes as perfect streamline with fast kick off the wall and then swim the remainder of a 50 easy, repeat. 2 minutes cool down of your choice.

 A: 600 warm up as 3 x 150 swim/50 kick. 300 IM as 25 kick/25 drill/25 swim. Main set (repeat 4 times):    [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest    the LAST 50 of each segment is FAST.    Round #1 - swim, #2 - pull, #3 - fast 50 is kick, #4 - fast 50 is non-free.] 8 x 75 @ 1:20 (odds: fly/back/breast; evens: back/breast/free). 200 choice cool down. *3700 total* B: 600 warm up as 3 x 150 swim/50 kick. 300 as 25 kick/25 drill/25 swim. Main set (repeat 3 times):    [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest    the LAST 50 of each segment is FAST.    Round #1 - swim, #2 - pull, #3 - fast 50 is kick.] 6 x 75 @ 1:45 (25 free/25 non-free/25 free). 200 choice cool down. *300 total* C: 600 warm up as 3 x 150 swim/50 kick. Main set (repeat 3 times):    [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest    the LAST 50 of each segment is FAST.    Round #1 - swim, #2 - pull, #3 - fast 50 is kick.] 200 choice cool down. *2300 total*

A: 500 choice (make it as creative as possible for bonus points from coach). 5 x 200 @ 3:30 (50 sprint kick/150 steady swim). 4 x 250 pull w/:20 rest (25 right arm only/25 left arm only/200 pull). 2 x 300 swim w/:30 rest (2 x sighting on every 25). 100 cool down. *3200 total* B: 300 choice (make it as creative as possible for bonus points from coach). 4 x 200 w/:30 rest (50 sprint kick/150 steady swim). 3 x 250 pull w/:30 rest (25 right arm only/25 left arm only/200 pull). 2 x 300 swim w/:30 rest (2 x sighting on every 25). 100 cool down. *2550 total* C: 300 choice (make it as creative as possible for bonus points from coach). 3 x 200 w/:30 rest (50 sprint kick/150 steady swim). 2 x 250 pull w/:30 rest (25 right arm only/25 left arm only/200 pull). 1 x 300 swim w/:30 rest (2 x sighting on every 25). 100 cool down. *1800 total*

We love getting messages from our honorary #SLAPPERS around the globe that hop on here for fun/creative swim workouts!  Thanks for the message Sarah...Happy Swimming in Montana :) I just wanted to say thank you for sharing your workouts with the public -  there aren’t very many swim workouts available online, and despite having  been a swimmer for the better part of 30 years, I am not at all creative  when tasked with coming up with my own workouts! The times and distances  you post (I’m a group B girl) are perfect and keep my swim buddy and myself  busy and in shape during the work week! I’ve even been noticing an  improvement in my times, which feels really good! Thanks again - please keep sharing for those of us who require guidance! Sarah M in Montana  ‍