Masters and Triathlon Swimming Workouts by Sara McLarty

A: 8x 100 @ 2:00 (75 swim/25 kick) 6x 100 @ 1:50 (3/5/7/9 breathing pattern by 25) 4x 100 @ 1:40 (Distance Per Stroke...try to lower # of strokes each 25) main set - twice through: (2x 100 @ 1:30 (build to 100% by last 12 yards) 1x 100 ALL OUT!! 1x 100 recovery, easy swim) 2x 400 pull w/:30 rest (3/5/7/9 breathing pattern by 50) 12x 50 lung busters @ 1:00 (25 kick underwater, 25 kick on back) 200 cool down *4200 Total* B: 8x 75 @ 2:00 (50 swim/25 kick) 6x 75 @ 1:50 (3/5/3 breathing pattern by 25) 4x 75 @ 1:40 (Distance Per Stroke...try to lower # of strokes each 25) main set - twice through: (2x 75 @ 1:30 (build to 100% by last 12 yards) 1x 75 ALL OUT!! 1x 75 recovery, easy swim) 2x 300 pull w/:45 rest (3/5 breathing pattern by 50) 8x 50 lung busters @ 1:30 (25 kick underwater, 25 kick on back) 200 cool down *3200 Total* C: 6x 75 @ 2:30 (50 swim/25 kick) 4x 75 @ 2:00 (3/5/3 breathing pattern by 25) 2x 75 @ 1:50 (Distance Per Stroke...try to lower # of strokes each 25) main set - twice ...

A: 3x300 w/:30 rest (200 swim, 100 kick) 6x150 (odds: @ 2:30, descend stroke count by 1 stroke each 50; evens: @ 2:15, descend effort by 50) Main set: 40x50 (16 @ :45, every 4th 50 FAST Extra :60 rest 12 @ :50, every 3rd 50 FAST Extra :60 rest 8 @ :55, every other 50 FAST Extra :60 rest 4 @ :60 ALL FAST!!!) 400 smooth (100 w/buoy, 100 swim, repeat) *4200 Total* B: 3x200 w/:30 rest (150 swim, 50 kick) 6x100 (odds: @ 2:00, descend stroke count by 1 stroke each 25; evens: @ 1:50, descend effort by 25) Main set: 30x50 (12 @ :50, every 4th 50 FAST Extra :60 rest 9 @ :55, every 3rd 50 FAST Extra :60 rest 6 @ :60, every other 50 FAST Extra :60 rest 3 @ 1:10 ALL FAST!!!) 400 smooth (100 w/buoy, 100 swim, repeat) *3100 Total* C: 3x150 w/:60 rest (100 swim, 50 kick) 4x100 (odds: @ 3:00, descend stroke count by 1 stroke each 25; evens: @ 2:30, descend effort by 25) Main set: 20x50 (8 @ :60, every 4th 50 FAST Extra 1:30 rest 6 @ 1:10, every 3rd 50 FAST Extra 1:30 rest 4 @ 1:20, every other 50 FAST...

A: 400 choice swim 300 drill & distance-per-stroke 200 kick (board optional) 100 IM Main set: 5 x through: 200 pull strong @ 3:00 150 swim, build to 90% @ 2:15 100 fast (descend thru 5 sets) @ 1:30 50 recovery @ 1:00 6x100 IM w/:20 rest 2x(1 kick, 1 drill, 1 swim) 200 cool down *4300 Total* B: 300 choice swim 200 drill 100 kick (board optional) 100 no freestyle Main set: 4 x through: 200 pull strong @ 3:45 150 swim, build to 90% @ 2:45 100 fast (descend thru 4 sets) @ 1:45 50 recovery @ 1:15 3x100 w/:30 rest (1 kick, 1 drill, 1 swim) 200 cool down *3200 Total* C: 100 swim 100 drill 100 kick 100 swim Main set: 2 x through: 200 pull w/ 2:00 rest 150 swim, build effort w/ 1:30 rest 100 fast w/ 1:00 rest 50 easy recovery w/ 1:00 rest 6x100 w/:60 rest (1 kick, 1 drill, 1 swim) 200 cool down *2200 Total*

A: Fins ON 5x200 @ 3:30 or 3:45 (150 swim/50 kick) Fins OFF 5x150 @ 2:00, 2:15, or 2:30 (solid swim) Extra :60 rest 10x100 @ 1:20, 1:30, or 1:40 (pull strong) Extra :60 rest 15x50 @ :40, :45 or :50 (swim, descend time 1-5, 6-10, 11-15) Fins ON 4x200 @ 3:30 or 3:45 (50 swim/50 kick/50 s/50 k) Fins OFF 200 cool down *4500 Total* B: Fins ON 4x200 @ 4:00 or 4:30 (150 swim/50 kick) Fins OFF 4x150 @ 2:45, 2:50, or 3:00 (solid swim) Extra :90 rest 8x100 @ 1:45, 1:50, or 2:00 (pull strong) Extra :90 rest 12x50 @ :50, :55 or :60 (swim, descend time 1-4, 5-8, 9-12) Fins ON 3x200 @ 4:00 or 4:30 (50 swim/50 kick/50 s/50 k) Fins OFF 200 cool down *3600 Total* C: Fins ON 3x200 @ 5:00 or 6:00 (150 swim/50 kick) Fins OFF 3x150 w/1:30 rest (just swim) Extra 2:00 rest 6x100 w/:60 rest (use pull buoy, paddles are optional) Extra 2:00 rest 9x50 w/:30 rest (swim, descend effort 1-3, 4-6, 7-9) Fins ON 2x200 @ 5:00 or 6:00 (50 swim/50 kick/50 s/50 k) Fins OFF 100 cool down *2600 Total*

A: 500 warm up 6x100 @ 2:00 (50 kick, 50 drill) 2x250 @ 3:30 (200 smooth pull, :5 sec rest, 50 build swim) 6x75 @ 1:05 (3/5/7 breathing pattern) 4x125 @ 2:00 (75 easy pull @ 1:00, 50 FAST swim @ 1:00) 6x50 @ :50 (descend stroke count 1-6) 5x100 @ 1:40 (50 easy pull on :40, 50 FAST swim on :60) 6x25 @ :30 recovery swim 10x50 @ :60 (odds are FAST in IM order with 2 freestyle...evens are recovery) 300 cool down *4300 Total* B: 400 warm up 5x100 @ 2:30 (50 kick, 50 drill) 2x200 @ 3:45 (200 smooth pull, :5 sec rest, 50 build swim) 4x75 @ 1:20 (5/3/5 breathing pattern) 4x100 @ 2:30 (50 easy pull @ 1:00, 50 FAST swim @ 1:30) 5x50 @ 1:00 (descend stroke count 1-6) 4x100 @ 2:15 (easy pull) 8x50 @ 1:10 (odds are FAST, evens are recovery) 200 cool down *3200 Total* C: 300 warm up 8x50 w/:30 rest (50 kick, 50 drill, repeat) 2x100 @ 3:00 (50 smooth pull, :5 sec rest, 50 build swim) 4x50 @ 1:20 (3/5 breathing pattern) 2x100 @ 2:30 (50 easy pull @ 1:00, 50 FAST swim @ 1:30) 5x50 @ 1:00 (descend strok...

A: 900 warm up 3x(200 swim, 50 kick, 50 drill) 12x50 @ :50 (descend stroke count 1-4, 5-8, 9-12) main set: 5x400 @ 5:20-6:00 interval (#1, 3, 5: swim, descend 400 times) (#2, 4: pull, negative split effort) 8x50 @ :55 (IM Switch: fly/back, back/breast, breast/free, free/fly) 200 cool down *4100 Total* Optional set before cool down: 5x100 @ 1:40 (50 cruise, :5 rest, 50 FAST) *4600 Total* B: 600 warm up 2x(200 swim, 50 kick, 50 drill) 8x50 @ :50 (descend stroke count 1-4, 5-8) main set: 5x300 @ 5:30-6:00 interval (#1, 3, 5: swim, descend 300 times) (#2, 4: pull, negative split effort) 8x50 @ 1:10 (3/5 breathing pattern by 25) 200 cool down *3100 Total* C: 300 warm up (200 swim, 50 kick, 50 drill) 8x50 @ 1:20 (descend stroke count 1-4, 5-8) main set: 5x200 @ 4:30-5:00 interval (#1, 3, 5: swim, descend 200 times) (#2, 4: pull, negative split effort) 8x50 @ 1:30 (3/5 breathing pattern by 25) 100 cool down *2200 Total*

A: 10 minute choice warm up 6x100 kick (w/board) @ 2:00 6x100 drill (odds: IM, evens: free) @ 1:50 main set: 200 pull @ 3:00 8x50 free @ :45 (steady) 200 pull @ 3:00 8x50 IM order @ :55 *extra :60 rest* 200 pull @ 3:00 4x50 free @ :40 (strong) 200 pull @ 3:00 4x50 IM order @ :50 200 cool down *4000 Total* B: 10 minute choice warm up 6x75 kick (w/board) @ 2:00 6x75 drill @ 1:50 main set: 200 pull @ 4:00 8x50 free @ :60 (steady) *extra :60 rest* 200 pull @ 4:00 8x50 free @ :55 (strong) 400 smooth swim (50 free, 50 choice) 100 cool down *2900 Total* C: 10 minute choice warm up 6x50 kick (w/board) @ 2:00 6x50 drill @ 1:50 main set: 200 pull w/ :60 rest 4x50 free w/:30 rest *extra :60 rest* 200 pull w/ :60 rest 4x50 free w/:30 rest 200 cool down *1900 Total*

A: 800 SKPS (200 each: swim, kick, pull, swim) 8x50 pull @ :50 2x200 negative split @ 3:10 4x100 fast @ 1:30 300 pull smooth 2x150 negative split @ 2:00 3x100 fast @ 1:30 200 pull smooth 2x100 negative split @ 1:40 2x100 fast @ 1:30 100 pull easy 1x100 negative split @ 2:00 1x100 all out FAST!! 100 easy recovery 10x50 @ :50 (descend stroke count 1-5 & 6-10) 100 cool down *4500 Total* B: 600 SKPS (150 each: swim, kick, pull, swim) 6x50 pull @ :60 2x150 negative split @ 2:45 3x100 fast @ 1:50 200 pull smooth 2x100 negative split @ 2:00 2x100 fast @ 1:50 100 pull easy 1x100 negative split @ 2:00 1x100 all out FAST!! 100 easy recovery 8x50 @ 1:05 (descend stroke count 1-5 & 6-10) 100 cool down *2900 Total* C: 400 SKPS (100 each: swim, kick, pull, swim) 6x50 drill @ 1:15 2x150 negative split w/ :45 sec rest 3x100 fast @ 3:00 200 pull smooth w/:60 2x100 negative split @ 3:30 2x100 fast @ 3:00 100 pull easy w/:60 100 cool down *2100 Total*

A: 400 warm up 4x150 @ 2:40 (kick/drill/swim by 50) 4x150 swim @ 2:20 4x150 pull @ 2:10 4x150 swim @ 2:00 2x300 pull, negative split @ 150 wall w/:30 sec rest 6x100 @ 1:40 (odds: 3/5 breathing by 50, evens: 3/7 breathing by 50) 200 cool down *4200 Total* B: 400 warm up 3x150 @ 3:30 (kick/drill/swim by 50) 3x150 swim @ 3:00 3x150 pull @ 2:50 3x150 swim @ 2:40 1x300 pull smooth 5x100 @ 2:00 (3/5 breathing pattern by 50) 200 cool down *3200 Total* C: 300 warm up 9x50 w/:30 rest (3 times: 1 kick, 1 drill, 1 swim) 3x150 swim @ 4:00 3x150 pull @ 3:30 5x50 w/:45 rest (3/5 breathing pattern by 25) 100 cool down *2000 Total*

A: 800 warm up 8x50 @ :60 (25 kick, 25 swim) 8x50 @ :50 (25 drill, 25 swim) 4x200@ 3:00 (negative split at the 100 wall) 2x400 steady pull w/ :30 sec rest between 8x100 strong (4 @ 1:30, 2 @ 1:25, 2 @ 1:20) 200 cool down *4200 Total* Optional set before cool down: 8x100 strong (4 @ 1:20, 2 @ 1:15, 2 @ 1:10) *5000 Total* B: 600 warm up 6x50 @ 1:10 (25 kick, 25 swim) 6x50 @ :60 (25 drill, 25 swim) 4x150@ 3:00 (negative split at the 75 wall) 2x300 steady pull w/ :45 sec rest between 6x100 @ 2:00 (negative split at the 50 wall) 200 cool down *3200 Total* C: 400 warm up 4x50 @ 1:30 (25 kick, 25 swim) 4x50 @ 1:15 (25 drill, 25 swim) 4x100 @ 3:00 (negative split at the 50 wall) 2x200 steady pull w/ :60 sec rest between 4x100 @ 2:30 (negative split at the 50 wall) 100 cool down *2100 Total*

A: 400 swim with fins 8x50 kick with fins @ :60 300 swim 6x50 kick @ 1:15 200 pull with buoy 4x50 pull w/buoy @ :50 100 IM swim 4x25 IM order @ :30 main set: 10x25 @ :40 FAST with flip turn at wall 200 easy 10x50 FAST with "2-Turns" @ 1:15 (start and end in the middle of the pool...two flip turns per 50) 200 easy 5x100 @ 1:45 (50 choice, 50 free) 200 cool down *3700 Total* Optional EXTRA set before cool down: 5x100 pull @ 1:30 *4200 Total* B: 200 swim with fins 4x50 kick with fins @ 1:10 200 swim 4x50 kick @ 1:30 200 pull with buoy 4x50 pull w/buoy @ :60 main set: 10x25 @ :45 FAST with flip turn at wall 200 easy 10x25 @ :45 FAST with flip turn at wall 200 easy 4x100 @ 2:00 (50 choice, 50 free) 200 cool down *2700 Total* C: 200 swim with fins 4x50 kick with fins @ 1:30 200 swim 4x50 kick @ 2:00 200 pull with buoy 4x50 pull w/buoy @ 1:20 main set: 10x25 @ :60 FAST 100 easy 3x100 @ 2:30 (50 choice, 50 free) 100 cool down *1900 Total*

A: 5x200 easy warm up @ 3:30 8x75 @ 1:20 (3/5/7 breathing pattern by 25) pull: on 1:30 base 400 @ 6:00 300 @ 4:30 200 @ 3:00 100 @ 1:30 6x75 @ 1:10 (3/5/7 breathing pattern by 25) pull: on 1:25 base 300 @ 4:15 200 @ 2:50 100 @ 1:25 4x75 @ :60 (no breathing pattern) pull: 4x100 on 1:20 200 cool down *4500 Total* B: 5x150 easy warm up @ 3:00 8x75 @ 1:30 (3/5/3 breathing pattern by 25) pull: on 1:50 base 300 @ 5:30 200 @ 3:40 100 @ 1:50 6x75 @ 1:30 (3/5/3 breathing pattern by 25) pull: on 1:45 base 200 @ 3:30 100 @ 1:45 4x75 @ 1:20 (no breathing pattern) pull: 3x100 on 1:40 200 cool down *3400 Total* C: 5x100 easy warm up @ 3:00 8x50 @ 1:30 (3/5 breathing pattern by 25) pull: w/ :60 rest 200, 150, 100, 50 6x50 @ 1:20 (3/5 breathing pattern by 25) pull: w/ :45 rest 150, 100, 50 4x50 @ 1:10 (no breathing pattern) pull: 4x50 on 1:10 100 cool down *2500 Total*