Masters and Triathlon Swimming Workouts by Sara McLarty

A: warm up: 3x300 w/ :20 rest between each (150 swim, 100 drill, 50 kick) 9x50 @ :55 (descend 1-3, 4-6, 7-9) 100 easy main set: 10 minute swim! (swim as far as possible in 10 minutes, remember distance) 4x150 @ 2:30 (100 w/buoy only, rest :10 & drop buoy, 50 swim build to 95%) 50 easy 5 minute swim! (goal: swim further than 1/2 of 10 minute swim) 50 easy 12x25 @ :30 w/fins (kick flutter or dolphin on back, streamlined arms) 300 w/fins (50 back, 50 free) 200 cool down *4200 Total (estimate)* B: warm up: 2x300 w/ :45 rest between each (150 swim, 100 drill, 50 kick) 9x50 @ 1:10 (descend 1-3, 4-6, 7-9) 50 easy main set: 8 minute swim! (swim as far as possible in 8 minutes, remember distance) 3x150 @ 3:15 (100 w/buoy only, rest :10 & drop buoy, 50 swim build to 95%) 50 easy 4 minute swim! (goal: swim further than 1/2 of 8 minute swim) 50 easy 12x25 @ :45 w/fins (kick flutter or dolphin on back, streamlined arms) 200 cool down *3000 Total (estimate)* C: warm up: 1x300 (150 swim, 100 ...

A: 500 warm up 8x50 @ :60 (descend stroke count by 1 stroke in 2 groups of 4 50s) 12x25 @ :30 (3/5/7/9 breathing pattern by 25) main set: 6:00 kick (with kick board...:45 easy kick, :30 fast kick, repeat) 5x100 @ 1:30 (descend time 1-5) 6:00 kick (with board...:30 easy, :20 fast, repeat) 5x100 swim @ 1:30 (descend time 1-5) 400 or 500 pull easy 10x50 pull @ :45 200 cool down *4000 Total (estimate)* B: 400 warm up 6x50 @ 1:10 (descend stroke count by 1 stroke in 2 groups of 3 50s) 8x25 @ :40 (3/5/7/9 breathing pattern by 25) main set: 6:00 kick (with kick board...:45 easy kick, :30 fast kick, repeat) 5x75 @ 1:30 (descend time 1-5) 6:00 kick (with board...:30 easy, :20 fast, repeat) 5x75 swim @ 1:30 (descend time 1-5) 300 or 400 pull easy 8x50 pull @ :60 200 cool down *3200 Total (estimate)* C: 300 warm up 6x50 w/ :45 rest (descend stroke count by 1 stroke in 2 groups of 3 50s) 6x25 @ :60 (3/5/7 breathing pattern by 25) main set: 6:00 kick (with kick board...:45 easy kick, :30 fast kick,...

Long Course Meters Today! A: 600 warm up 6x100 @ 2:15 (kick/drill by 50) 8x50 @ :60 steady pace swim main set: 3x200 swim @ 3:20 3x200 pull @ 3:20 3x200 swim @ 3:05 3x200 pull @ 3:05 (:30 seconds rest between sets to add/remove equipment) 300 easy cool down *3700 Total* B: 400 warm up 4x100 w/:30 rest (kick/drill by 50) 6x50 @ 1:15 steady pace swim main set: 3x100 swim @ 3:00 3x100 pull @ 3:00 3x100 swim @ 2:45 3x100 pull @ 2:45 (:30 seconds rest between sets to add/remove equipment) 300 easy cool down *2600 Total* C: 300 warm up 3x100 w/:30 rest (kick/drill by 50) 6x50 @ 1:30 steady pace swim main set: 3x100 swim @ 3:20 3x100 pull @ 3:10 3x100 swim @ 3:00 (:60 seconds rest between sets to add/remove equipment) 200 easy cool down *2000 Total*

A: 600 choice warm up 12x50 @ 1:05 (kick/drill by 25; IM order) 8x25 @ :30 (odds easy free, evens build IM order) main set: 4x100 @ 1:45 IM rotation (1: fly, back, breast, free; 2: bk, br, fr, fly; 3: br, fr, fly, bk; 4: fr, fly, bk, br) 2x200 pull free @ 3:00 4x100 @ 1:45 IM rotation 4x100 pull free @ 1:30 4x100 @ 1:45 IM rotation 8x50 pull free @ :45 200 cool down *4000 Total* optional extra set before cool down: 3x (3x50 @ :50 with 3/3, 3/5, 3/7 breathing pattern; 150 free swim @ 2:20) *4900 Total* B: 400 choice warm up 8x50 @ 1:30 (kick/drill by 25) 8x25 @ :40 (odds easy free, evens build free) main set: 3x100 @ 2:00 freestyle, descend effort/time 1-3 2x150 pull free @ 4:00 3x100 @ 2:00 freestyle, descend effort/time 1-3 3x100 pull free @ 2:00 3x100 @ 2:00 freestyle, descend effort/time 1-3 6x50 pull free @ :60 200 cool down *3000 Total* C: 300 choice warm up 8x50 @ 2:00 (kick/drill by 25) 8x25 @ :45 (odds easy free, evens build free) main set: 3x50 @ 1:30 freestyle, descend effort...

A: 500 choice warm up 4x100 @ 1:40 4x75 @ 1:15 4x50 @ :50 4x25 @ :30 main set: 5x300 @ 5:20 (broken as: 150 pull @ 2:20, 100 swim build @ 1:30, 50 swim fast @ 1:30) 100 easy recovery 5x100 @ 2:00 (50 kick, 50 drill) 200 cool down *4300 Total* (optional/extra set before cool down: 14x50 swim (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 ez, 4 fast, 1ez...fast @ :45, easy @ 1:15) *5000 Total* B: 400 choice warm up 4x100 @ 2:00 4x75 @ 1:30 4x50 @ :60 4x25 @ :35 main set: 6x200 @ 4:40 (broken as: 100 pull @ 2:00, 50 swim build @ 1:10, 50 swim w/strong legs @ 1:30) 100 easy recovery 8x50 @ 1:20 (25 kick, 25 drill) 100 cool down *3200 Total* C: 300 choice warm up 4x75 w/ :60 rest 4x50 w/ :45 rest 4x25 w/ :30 rest main set: 4x200 (broken as: 100 pull w/ :60 rest, 50 swim build @ 1:30, 50 swim w/ strong kick @ 2:00) 50 easy recovery 5x50 @ 2:00 (25 kick, 25 drill) 100 cool down *2100 Total*

A: 800 warm up (SKPS - 200 each of Swim, Kick, Pull, Swim) 8x50 drill @ :60 main set: 100 @ 1:40 100, 200, 100 @ 1:35 100, 200, 300, 200, 100 @ 1:30 100, 200, 300, 400, 300, 200, 100 @ 1:25 100 easy/recovery 6x100 w/fins (50kick/50swim) w/:20-:30 rest 200 cool down *4800 Total* B: 600 warm up (SKPS - 150 each of Swim, Kick, Pull, Swim) 8x50 drill @ 1:10 main set: 100 @ 2:00 100, 200, 100 @ 1:55 100, 200, 300, 200, 100 @ 1:50 3x100 w/fins (50kick/50swim) w/:20-:30 rest 200 cool down *2900 Total* C: 400 warm up (SKPS - 100 each of Swim, Kick, Pull, Swim) 8x50 drill w/:30-:45 rest main set: 12x100 swim; intervals are: 3 x 100s @ 3:00, 3 x 100s @ 2:50, 3 x 100s@ 2:40, 3 x 100s @ 2:30) 3x100 w/fins(50kick/50 swim) w/:45 rest 100 cool down *2400 Total*

A: 600 warm up 5x200 w/:30 rest as (#1: 200 kick, #2: 150 kick/50 swim, #3: 100 kick/100 swim, #4: 50 kick/150 swim, #5: 200 swim) main set: (20x100 #1-3 freestyle swim on 1:30, # 4 fly on 1:45, #5 IM on 1:45 #6-8 freestyle swim on 1:30, # 9 back on 1:45, #10 IM on 1:45 #11-13 freestyle swim on 1:30, # 14 breast on 1:45, #15 IM on 1:45 #16-18 freestyle swim on 1:30, # 19-20 IM on 1:45) 10x50 @ 1:10 as: descend # of breaths 1-5, 6-10 (first 50, take 6 breaths, second 50 take 5, third 50 take 4, fourth take 3, fifth take 2!) 200 cool down *4800 Total* B: 400 warm up 4x150 w/:30 rest as (#1: 150kick, #2: 100 kick/50 swim, #3: 50kick/100 swim, #4: 150 swim) main set: (20x75 #1-3 freestyle swim on 1:30, # 4 fly drill on 1:45, #5 IM on 1:45 #6-8 freestyle swim on 1:30, # 9 back on 1:45, #10 IM on 1:45 #11-13 freestyle swim on 1:30, # 14 breast on 1:45, #15 IM on 1:45 #16-18 freestyle swim on 1:30, # 19-20 IM on 1:45) 8x50 @ 1:30 as: descend # of breaths 1-4, 5-8 (first 50, take 6 b...

A: 15 minutes- choice warm up 10 minutes- kick with board (:60 easy, :30 hard, repeat) 200 easy swim main set: 3x (8x50- 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40 200 easy swim) 5x100 pull @ 1:30, steady 5x100 w/fins @ 1:25, kick underwater for first 25 10x25 @ :30, odds easy, evens sprint! 200 cool down *4900 Total (estimate)* B: 10 minutes- choice warm up 7 minutes- kick with board (:60 easy, :30 hard, repeat) 150 easy swim main set: 3x (2 @ 1:05, 2 @ 1:00, 2 @ :55 150 easy swim) 4x100 pull @ 2:00, steady 4x100 w/fins @ 1:50, kick underwater for first 25 200 cool down *3300 Total (estimate)* C: 7 minutes- choice warm up 5 minutes- kick with board (:60 easy, :30 hard, repeat) 100 easy swim main set: 3x (4x50 @ 1:20 100 easy swim) 3x100 pull w/ :45 rest 3x100 w/fins w/:30 rest 100 cool down *2100 Total (estimate)*

*LCM* A: 900 warm up as 3x(200 swim, 50 kick, 50 drill) 4x50 swim @ :60 5x200 swim @ 3:20 4x50 pull @ :55 3x300 pull @ 4:45 4x50 w/fins @ :50 2x400 w/fins @ 6:15 4x50 cool down, your choice, w/ :15 rest *4400 Total* B: 600 warm up as 2x(200 swim, 50 kick, 50 drill) 4x50 swim @ 1:10 4x200 swim @ 4:15 4x50 pull @ 1:05 2x300 pull @ 6:00 4x50 w/fins @ :60 1x400 w/fins 4x50 cool down, your choice, w/ :15 rest *3200 Total* C: 300 warm up as 200 swim, 50 kick, 50 drill 4x50 swim @ 1:30 2x200 swim w/ :60 rest 4x50 pull @ 1:30 1x200 pull w/ 2:00 rest 4x50 w/fins @ 1:30 1x300 w/fins w/ 2:00 rest 100 cool down *1900 Total*

Today's practice was in honor of the Gator's Football National Championship last night (24-14 over Oklahoma) A: 600 choice warm up (24 lengths of the pool:) 24x25 kick w/board on :45 24x50 drill (4 as finger-tip drag, 4 as catchup, 4 as 6-3-6 drill, 4 as shark drill, 4 as fist drill, 4 as your choice drill) main set: 24x100 on 1:30, descend 1-4 swim, descend 5-8 pull, descend 9-12 swim, etc. (extra :30 rest after each 4 to add/subtract pulling equipment) 200 cool down *5000 Total* B: 400 choice warm up 18x25 kick w/board on :55 or :60 18x50 drill (3 as finger-tip drag, 3 as catchup, 3 as 6-3-6 drill, 3 as shark drill, 3 as fist drill, 3 as your choice drill) main set: 24x75 on 1:30, descend 1-4 swim, descend 5-8 pull, descend 9-12 swim, etc. (extra :30 rest after each 4 to add/subtract pulling equipment) 150 cool down *3700 Total* C: 200 choice warm up 12x25 kick w/board with :20 to :30 rest 12x50 drill (2 as finger-tip drag, 2 as catchup, 2 as 6-3-6 drill, 2 as shark drill, 2 ...

New swimming poll on the right-hand column...don't forget to vote! What do YOU swim for??

A: 600 warm up (kick every 4th lap) (fins optional) 8x50 @ :60 (drill/swim by 25, reverse IM order) 8x25 @ :30 (odds easy, evens FAST) main set (3-times through): (3x100 @ 1:30, descend 1-3 2x100 broken (2x25 ALL OUT on :30, 50 easy on :60)) 100 recovery 3x300 @ 4:15 (steady swim with fins) 200 cool down *3900 Total* Optional BONUS set for A group (after 3x300s): 5x100 @ 1:30 pull, 10x50 @ :45 pull *4900 Total* B: 400 warm up (kick every 4th lap) (fins optional) 8x50 @ 1:15 (drill/swim by 25, reverse IM order) 8x25 @ :40 (odds easy, evens FAST) main set (3-times through): (3x100 @ 1:45-2:00, descend 1-3 1x100 broken (2x25 ALL OUT on :40, 50 easy on 1:30)) 100 recovery 3x200 w/:30 rest (steady swim with fins) 200 cool down *3100 Total* C: 200 warm up (kick every 4th lap, fins optional) 4x50 @ :60 (drill/swim by 25, reverse IM order) 4x25 @ :30 (odds easy, evens FAST) main set (3-times through): (3x50 @ 1:30, descend 1-3 2x25 ALL OUT on :60, 50 easy on 2:00)) 100 recovery 4x100 w/:60 re...

A: warm up 1000 with fins as: (400 swim 300 drill 200 kick 100 IM ) 8x100 @ 1:30 (descend 1-4, 5-8) 4x200 @ 3:00 (descend 1-4) 500 FOR TIME!! work on PACING, start off at the same pace you can finish! 100 easy 4x150 pull @ 2:20 (steady) 4x75 @ 1:20 (3/5/7 breathing pattern by 25) 200 cool down *4300 Total* B: warm up 700 with fins as: (300 swim 200 drill 100 kick 100 IM ) 6x100 @ 1:50 (descend 1-3, 4-6) 4x150 @ 2:40 (descend 1-4) 400 FOR TIME!! work on PACING, start off at the same pace you can finish! 100 easy 4x100 pull @ 1:50 (steady) 4x50 @ 1:00 (3/5 breathing pattern by 25) 200 cool down *3200 Total* A: warm up 300 with fins as: (100 swim 100 drill 100 kick) 6x50 w/:45 rest (descend 1-3, 4-6) 4x75 w/:60 (descend 1-4) 200-300 FOR TIME!! work on PACING, start off at the same pace you can finish! 50 easy 4x50 pull w/:45 rest (steady) 100 cool down *1600 Total*

*Long Course Meters* A: 10 minute 'your-choice' warm up 8x50 kick w/board (25 easy, 25 hard) 8x50 drill w/pull buoy: 2 as 'shark' drill (tap buoy with hand after every stroke) 2 as 'no-cheat-ketch-up' drill (hold buoy above head, transfer between hands on each stroke) 2 as 'low-buoy' drill (place buoy between ankles) 2 as 'one-arm' swim (hold buoy with one hand, stroke with other arm, switch after 25 meters) 8x50 swim @ :60 (odds: 25 ez , 25 fast; evens: 25 fast, 25 easy) main set: 3x100, 2x150, 1x300...all pulling on 1:40 per 100 (1:40, 2:30, 5:00) 1x300, 2x150, 3x100...all swim on 1:30 per 100 (4:30, 2:15, 1:30) 200 cool down *3700 total* B: 10 minute 'your-choice' warm up 8x50 kick w/board (25 easy, 25 hard) 8x50 drill w/pull buoy: 2 as 'shark' drill (tap buoy with hand after every stroke) 2 as 'no-cheat-ketch-up' drill (hold buoy above head, transfer between hands on each stroke) 2 as 'low-buoy' drill (place bu...