Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (200fr, 100bk, 200fr, 100 IM ) 6x75 @ 1:15 (kick/drill/swim) 10x25 @:30 (odds easy, evens build) main set: 50 100 150 200 150 100 50...all @ :40 or :45 base per 50y (all strong) 4x200 pull @ 2:45-3:00 main set: 50 100 150 100 50...all @ :35 or :40 base per 50y (all fast) 200 cool down *3700 Total* B: 600 warm up (200fr, 100bk, 200fr, 100 IM ) 6x75 @ 1:15 (kick/drill/swim) 8x25 @:30 (odds easy, evens build) main set: 50 100 150 100 50...all @ :50 or :60 base per 50y (all strong) 3x200 pull @ 3:30-4:00 main set: 50 100 50...all @ :50 :60 base per 50y (all fast) 200 cool down *3000 Total* C: 200 warm up freestyle 4x75 (kick/drill/swim by 25) 200 swim 2x(50 free, 50 back) 4x25 w/:30 rest 2x(1 easy, 1 fast) main set: 25 50 75 100 75 50 25...all with :30 or more rest 3x100 pull 100 cool down *1600 Total*

*Back to short course yards* A: 800 warm up 2x400 w/:30 rest (50 kick, 150 swim) 3x300 pull w/:20 rest 4x200 steady swim @ 2:50 6x100 swim @1:30 (descend 1-3, 4-6) 200 cool down *4100 Total* B: 5-600 warm up 2x300 w/:40 rest (50 kick, 100 swim) 3x200 pull w/:30 rest 4x100 swim @1:45-2:00 (descend 1-4) 10x50 @ :60 (3/5 breathing pattern by 25) 200 cool down *2900 Total* C: 200 warm up 9x50 w/:30 rest as 3x(1 kick, 1 drill, 1 swim) 4x100 pull w/:60 rest 8x50 w/:30 rest (descend 1-4, 5-8) 100 cool down *1550 Total* -----Don't forget to VOTE for your 'favorite equipment' in the poll on the right-hand column. Voting ends on the New Year...Pull Buoy and Kick Board are neck-and-neck. I will design a practice around the winning equipment!

*Long Course Meters* A: 600 warm up 12x50 4x(kick @ 1:10, drill @ 1:05, swim @ :60) 6x100 steady swim @ 1:30 4x150 @ 2:30 (3/5/7 breathing pattern by 50) 3x200 @3:00 pull 2x300 fins w/:30 rest 2x(50 dolphin kick on back, 100 swim) 100 cool down *3700 Total* B: 500 warm up 12x50 4x(kick @ 1:30, drill @ 1:20, swim @ 1:10) 4x100 steady swim @ 2:00 2x150 w/:30 rest (3/5/7 breathing pattern by 50) 3x200 fins w/:30 rest 2x(50 dolphin kick on back, 150 swim) 100 cool down *2700 Total* C: 200 warm up 6x50 2x(kick, drill, swim) w/:45 rest 6x50 w/:60 rest 2x(back, breast, free) 6x50 @ 2:00 (descend effort 1-3, 4-6) 300 with fins 2x(50 kick on back, 100 swim) 100 cool down *1500 Total*

*Long Course Meters A: 600 warm up 8x100 @ 2:00 (odds IM, evens free) 5x100 @ 1:40 (pull) 8x50 @ 1:15 (25 fast IM order, 25 easy free) 100 easy 5x100 @ 1:40 (pull) 600 with fins (50 dolphin kick, 50 free swim) 4x50 cool down (3, 5, 7, 3 breathing pattern by 50) *3700 Total* B: 500 warm up 6x100 @ 2:20 (odds IM, evens free) 4x100 @ 1:40 (pull) 8x50 @ 1:15 (25 fast IM order, 25 easy free) 100 easy 4x100 @ 1:40 (pull) 500 with fins (50 dolphin kick, 50 free swim) 4x50 cool down (3, 5, 7, 3 breathing pattern by 50) *3100 Total* C: 200 warm up with fins 200 kick with fins 6x50 w/:30 (descend stroke count by 50) 4x50 @ 3:00 (25 fast, 25 easy free) 6x50 w/:45 (pull) 100 cool down *1300 Total*

Today's workout was Long Course Meters! A: 500 warm up 6x50 @ 1:10 (kick/swim by 25) 6x50 @ :60 (drill/swim by 25) 6x50 @ :55 (distance per stroke/swim by 25) main set - (4x50 @ :55 buoy only 4x100 @ 1:40 buoy & paddles 4x150 @ 2:45 swim 3x200 @3:30 fins) 6x100 kick/swim with fins 200 cool down *4000 Total* B: 400 warm up 6x50 @ 1:30 (kick/swim by 25) 6x50 @ 1:15 (drill/swim by 25) main set - (2x50 @ 1:15 buoy only 2x100 @ 2:00 buoy & paddles 2x150 @ 3:00 swim 2x200 @ 3:45 fins) 6x100 kick/swim with fins 200 cool down *2800 Total* A: 200 warm up 2x50 w/:30 (kick/swim by 25) 2x50 w/:30 (drill/swim by 25) 4x50 w/:45 (descend stroke count each 50) main set - 2x(2x50 w/:30 buoy only 2x50 w/:30 swim) 2x50 kick with fins 2x50 swim with fins 100 cool down *1300 Total*

A: 800 warm up with fins 7x100 @ 1:40 (kick/swim/drill/swim by 25) 3x200 @ 3:00 pull (negative split at the 100) 10x50 @ :45 pull (strong) 4x100 swim @ 1:30 (descend 1-4) 4x75 @ 1:05 (3/5/7 breathing pattern by 25) 4x25 @ :60 (shooters...streamline & kick off the wall , no breathing, as far as possible, then swim easy to the wall) 200 cool down *3800 Total* B: 500 warm up with fins 5x100 @ 2:15 (kick/swim/drill/swim by 25) 3x100 @ 2:00 pull (negative split at the 50) 6x50 @ :60 pull (strong) 4x100 swim @ 2:00 (descend 1-4) 4x50 @ 1:05 (3/5 breathing pattern by 25) 4x25 @ :60 (shooters...streamline & kick off the wall , no breathing, as far as possible, then swim easy to the wall) 200 cool down *2500 Total* A: 300 warm up with fins 8x50 w/:60 (4 as kick/swim; 4 as drill/swim by 25) 3x50 @ 2:00 pull 6x25 @ :60 pull (strong) 4x25 swim @ :60 (descend 1-4) 4x50 @ 2:15 (3/5 breathing pattern by 25) 100 cool down *1400 Total*

A: 500 warm up 400 pull 300 drill 200 kick 100 IM 9x50 @:50 (descend 1-3, 4-6, 7-9) 4x25 all out @ :40 main set: 2x: (6x50 ALL OUT...2 @ :50, 2 @ 1:10, 2 @ 1:30 300 easy recovery) 600 with fins (100 bk, 100 fr) 200 cool down *4100 Total* B: 500 warm up 300 drill 100 kick 6x50 @:60 (descend 1-3, 4-6) 4x25 all out @ :45 main set: 2x: (5x50 ALL OUT...2 @ :60, 2 @ 1:20, 1 @ 1:40 250easy recovery) 600 with fins (100 bk, 100 fr) 100 cool down *3000 Total* C: 200 swim 100 drill 100 kick 12x25 w/:30 rest (descend 1-4, 5-8, 9-12) 8x50 odds: ALL OUT, evens recovery 300 with fins 100 cool down *1500 Total*

A: 10 minute free swim warm up 8x75 on 1:20 (4x kick/drill/swim; 4x 3/5/7 breathing) Main set: 2x – 50, 100, 150, 200 all pull (:50, 1:25, 2:10, 2:50) 2x – 50, 100, 150, 200 all swim (:50, 1:30, 2:15, 3:00) 50-100 easy recovery 7 minutes continuous kick w/board as 4x (:60 easy, :30 fast) 8x50 even pace on :50 200 cool down *4200 Total* (estimated) B: 10 minute free swim warm up 6x75 on 1:50 (3x kick/drill/swim; 3x 3/5/7 breathing) Main set: 4x – 50 w/:15 sec rest, 100 w/:20 rest, 150 w/:30 rest (2 cycles pull, 2 cycles swim) 50- easy recovery 7 minutes continuous kick w/board as 4x (:60 easy, :30 fast) 6x50 even pace on 1:05 100 cool down *3000 Total* (estimated) C: 200 warm up 4x75 w/:45 rest (kick/drill/swim by 25) Main set: 4x – 25 w/:30 sec rest, 50 w/:45 rest, 75 w/:60 rest (2 cycles pull, 2 cycles swim) 50 easy 5 minutes continuous kick w/board as 3x (:60 easy, :30 fast) 6x25 even pace on :60 100 cool down *1600 Total* (estimated)

A: 600 warm up 2x(200 free, 100 IM drill) 8x75 kick/drill/swim (IM order, twice through) 3 times: (200 pull freestyle @3:00, 2x100 IM @1:40) 3x50 with band @:60 4x75 free @ 1:20, descend 1-4 3 times: (100 free @ 1:30, 2x50 @ :50 fly/back, breast/free) 3x50 with band 200 cool down B: 400 warm up (300 free, 100 choice) 6x75 kick/drill/swim 2 times: (150 pull freestyle @3:00, 2x100 free @1:45) 4x75 free @ 1:40, 3/5/3 breathing pattern by 25 2 times: (100 free @ 1:50, 2x50 @ 1:00 free) 100 cool down C: 200 warm up 4x75 kick/drill/swim 3 times: (100 pull w/:30 rest, 2x50 swim w/:20 rest) 300 with fins (100 swim/100 kick/100 swim) 100 cool down

A: 500 warm up 10x50 kick/drill by 25 @ :60 16x25 @:30 (descend 1-4, 5-8, etc) main set: 1x 150 fast, 100 easy (both on 2:00) 2x 100 fast, 75 easy (all on 1:20) 4x 50 fast, 25 easy (all on :40) 3x200 pull smooth w/ :20 rest 8x50 as 4x(1 fast on :40, 1 easy on 1:00) 6x100 swim w/fins @1:30 200 cool down *4100 Total* B: 400 warm up 8x50 kick/drill by 25 @ 1:30 12x25 @:40 (descend 1-4, 5-8, etc) main set: 1x 100 fast, 100 easy (both on 2:00) 2x 75 fast, 50 easy (all on 1:30) 4x 50 fast, 25 easy (all on :60) 4x100 pull smooth w/ :20 rest 4x50 as 2x(1 fast on :40, 1 easy on 1:00) 5x50 swim w/fins on :60 100 cool down *2800 Total* C: 200 warm up 6x50 kick/drill by 25 w/:60 rest 8x25 @:50 (descend 1-4, 5-8, etc) 4x 25 fast, :15 rest 50 easy, :30 rest 1x200 pull smooth w/ :20 rest 100 cool down *1300 Total*

A: 1000 warm up with fins 12x50 kick (1 fast on 1:00, 1 easy on 1:10) 4x200 swim on 3:00 (negative split at 100 wall) 500 pull 6x150 on 2:20 (100 smooth, :5 rest, 5 fast) 8x25 on :40 2x(3 breaths, 2 breaths, 1, 0...by 25) 200 cool down *4200 Total B: 800 warm up with fins 8x50 kick on 1:30 4x150 swim on 3:00 (negative split at 75 wall) 300-400 pull 6x100 (75 smooth, :5 rest, 25 fast) 200 cool down *3000 Total C: 200 warm up 6x50 kick with fins (:30 rest) 6x50 swim (negative split at 25 wall) 200 pull 6x50 swim (25 easy, :5 rest, 25 fast) 100 cool down *1400 Total

A: 600 warm up 15 x 50 (5 kick on 1:10, 5 drill on 1:00, 5 swim on :50) 8x100 (odds IM on 1:50, evens free on 1:30) 2 x 300with fins (one swim, one kick) 4x200 pull (2 at 3:00, 2 at 2:50) 6 x 50 on 1:00 (3/3, 3/5 breathing pattern) 200 cool down *4100 total* B: 500 warm up 12 x 50 (4 kick on 1:45, 4 drill on 1:30, 4 swim on 1:15) 4x100 free on 2:00 2 x 300 with fins (one swim, one kick) 4x100 pull on 2:00 6 x 50 on 1:10 (3/3, 3/5 breathing pattern) 200 cool down *3000 total* C: 200 warm up 12 x 25 (4 kick, 4 drill, 4 swim) 8 x 50 with fins (2 swim, 2 kick, 2 swim, 2 kick) 4x100 pull w/:30 seconds rest 100 cool down *1500 total*

A: 900 warm up 3x(200 swim, 50 kick, 50 drill) 10x50 swim @:55 12x25 @:30 4x(2 drill, 1 build) 4x75 @ 1:20 (25 easy, 25 extra kick, 25 fast) 4x: (100 smooth @ 1:45 75 build @ 1:20 50 fast @ 1:00 25 all out @ :40) 50 easy recovery 400 pull smooth 6x25 @ :30 build 6x50 @ 1:00 3x(1 fast, 1 easy) 200 cool down *4100 Total* B: 600 warm up 2x(200 swim, 50 kick, 50 drill) 6x50 swim @:1:05-1:10 12x25 @:45 4x(2 drill, 1 build) 4x75 @ 1:45 (25 easy, 25 extra kick, 25 fast) 2x: (100 smooth @ 2:15 75 build @ 1:45 50 fast @ 1:00 25 all out @ :45) 100 easy recovery 400 pull smooth 200 cool down *2700 Total* C: 300 warm up as: 200 swim, 50 kick, 50 drill 4x50 swim with :30 rest 12x25 @:60 4x(2 drill, 1 build) 4x75 @ 1:20 (25 easy, 25 extra kick, 25 fast) 200 pull smooth 100 cool down *1400 Total*