Masters and Triathlon Swimming Workouts by Sara McLarty

A: Warm-up/Drill Set: (15-20 sec. rest b/w each) 500 Choice swim 400 IM (50 Kick/50 Drill) 300 Drill (100 Fingertip Drag/100 Single Arm/100 Catch-up) 200 Kick 100 (25 scull/25 swim/repeat) Main Set: 5x [100 @ 90% effort (on 1:30) 50 Ascend (start Fast; end easy) on :45 25 Fast on :30 25 Mod on :30] 2 x 250 pull (20 sec. rest; 100 Build/50 Strong/100 Ascend) 4 x 150 (on 2:00-2:10; Odd #s 50 Kick/100 build; Even #s 50 Drill/100 build) 12 x 50 on :45 (Build #s 1-4/5-8/9-12 (#s 4, 8, 12 are FAST) 12 x 25 on :30 (2 Single Arm, 2 Fast Swim) 300 cool down *4,800 Total* B: Warm-up/Drill Set: (30 sec. rest b/w each) 400 Choice Swim 300 Drill (100 Fingertip Drag/100 Single Arm/100 Catch-up) 200 Kick 100 (25 scull/25 swim/repeat) Main Set: 4x [100 @ 90% effort (on 2:00) 50 Ascend (start Fast, end easy) on :60 25 Fast on :40 25 Mod on :40] 2 x 200 pull (20 sec. rest,100 Build/100 Ascend) 3 x 150 (on 3:30; Odd #s 50 Kick/100 build, Even #s 50 Drill/100 build) 12 x 50 on :60 (Build #s 1-4/5-8/9-12; ...

A: 900 warm up (3x: 200 swim, 50 kick, 50 drill) 800 pull (descend by 200) 700 swim (3/5/7 breathing pattern by 50) 600 (4x: 50 kick, 50 drill, 50 swim...IM Order) 500 (every 4th lap FAST!) 4x100 pull @ 1:25 3x100 IM @ 1:45 200 (25 head-up/sighting, 25 swim) 100 cool down *4500 Total* B: 600 warm up (2x: 200 swim, 50 kick, 50 drill) 600 pull (descend by 200) 600 swim (3/5 breathing pattern by 50) 600 (4x: 50 kick, 50 drill, 50 swim) 600 (every 4th lap FAST!) 8x50 @ 1:10 (25 head-up/sighting, 25 swim) 100 cool down *3500 Total* C: 300 warm up (200 swim, 50 kick, 50 drill) 300 pull (descend by 100) 300 swim (3/5 breathing pattern by 50) 300 (2x: 50 kick, 50 drill, 50 swim) 300 (every 3rd lap FAST!) 300 pull (descend by 100) 6x50 @ 1:10 (25 head-up/sighting, 25 swim) 100 cool down *2200 Total*

A: 800 warm up 12x50 @ :55 (4x: kick/swim, drill/swim, swim/build) 300 pull @ 4:30 6x50 @ :50 (descend time 1-3, 4-6) 12x25 @ :30 (reverse IM order) 200 pull @ 3:00 4x50 @ :50 (descend time 1-4) 8x25 @ :30 (descend stroke count 1-4, 5-8) 100 pull @ 1:30 2x50 @ :50 (build) 4x25 @ :40 (3 breaths, 2 breaths, 1 breath, no breath...by 25) 5x150 strong swim @ 2:05 10x25 @ :40 w/ fins (shooters...kick underwater fast until you need breath, come up & swim easy to the wall) 200 cool down *4400 Total* B: 600 warm up 9x50 @ 1:15 (3x: kick/swim, drill/swim, swim/build) 300 pull w/ :60 rest 6x50 @ :60 (descend time 1-3, 4-6) 12x25 @ :40 (descend stroke count 1-4, 5-8, 9-12) 200 pull w/:60 sec rest 4x50 @ :60 (descend time 1-4) 8x25 @ :40 (descend stroke count 1-4, 5-8) 100 pull w/:30 sec rest 2x50 @ :60 (build) 4x25 @ :40 (4 breaths, 3 breaths, 2 breaths, 1 breath...by 25) 10x25 @ :45 w/ fins (shooters...kick underwater fast until you need breath, come up & swim easy to the wall) 200 cool d...

A: 4x200 w/ fins & :20 sec rest (150 swim/50 kick) 4x100 @ 1:40 (drill/swim/drill/swim by 25...drill is 6/3/6) 4x50 @ :50 build to 100% 4x25 @ :30 Sprint!! 100 easy main set: 4 x (50 All Out from a dive :5 sec rest 100 at mid-race-pace :10 sec rest (put on pull gear) 200 cruise pull) 100 easy 4x100 @ 1:40 (drill/swim/drill/swim by 25...drill is 6/3/6) 4x50 @ :50 build to 100% 4x25 @ :40 BTTW!! 500 smooth swim (with fins or pull) 100 cool down *4400 Total* B: 4x150 w/ fins & :20 sec rest (100 swim/50 kick) 4x75 @ 1:30 (drill/swim/drill by 25...drill is 6/3/6) 4x50 @ :60 build to 100% 4x25 @ :40 Sprint!! 100 easy main set: 3 x (50 All Out from a dive :5 sec rest 100 at mid-race-pace :10 sec rest (put on pulling gear) 150 cruise pull) 100 easy 4x75 @ 1:30 (drill/swim/drill by 25...drill is 6/3/6) 4x50 @ :60 build to 100% 4x25 @ :45 BTTW!!! 100 cool down *3000 Total* C: 4x150 w/ fins & :30 sec rest (100 swim/50 kick) 4x75 w/ :30 sec rest (drill/swim/drill by 25...drill is 6/3/6...

A: 400 warm up 2 x (3x50 kick @ :60; 4x25 FAST @ :30) 3x400 swim @ 6:00 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%) 1 x (3x50 kick @ :60; 4x25 FAST @ :30) 3x300 swim @ 4:30 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%) 1 x (3x50 kick @ :60; 4x25 FAST @ :30) 3x200 swim @ 3:00 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%) 1 x (3x50 kick @ :60; 4x25 FAST @ :30) 3x100 swim @ 1:30 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%) 200 cool down *4800 Total* B: 300 warm up 2 x (3x50 kick @ 1:30; 4x25 FAST @ :40) 3x300 swim @ 6:00 (descend 1-3) 1 x (3x50 kick @ 1:30; 4x25 FAST @ :40) 3x200 swim @ 4:00 (descend 1-3) 1 x (3x50 kick @ 1:30; 4x25 FAST @ :40) 3x100 swim @ 2:00 (descend 1-3) 200 cool down *3300 Total* C: 200 warm up 2 x (3x50 kick w/ :30 rest; 4x25 FAST @ :45 or :60) 3x200 swim @ 6:00 (descend 1-3) 1 x (3x50 kick w/ :30 rest; 4x25 FAST @ :45 or :60) 3x100 swim @ 3:00 (descend 1-3) 1 x (3x50 kick w/ :30 rest; 4x25 FAST @ :45 or :60) 100 cool down *2200 Total*

First, I would like to share a good video with 5 Freestyle Technique Drills . I am not affiliated with this video, but I do like all the drills that are demonstrated and think it gives a good idea what you should be focusing on during each drill. A: 400 swim warm up 300 pull (buoy only) 200 kick 100 IM drill 12x50 @ :55 drill (2 as fist drill, 2 as catch-up, 2 as finger-tip drag, 2 as 6/3/6 drill, 2 as reverse catch-up/stop at thigh, 2 as your choice drill) 4x100 swim @ 1:40 (count # of strokes on lap 1, descend stroke count by at least one stroke on each of the next 3 laps) 8x75 @ 1:15 (kick/drill/swim by 25, IM order) 4x100 IM @ 1:45 6x100 pull @ 1:25 8x50 w/band @ :55 4x125 w/fins @ 2:00 (kick/swim/kick/swim/kick by 25) 4x50 w/ fins @ :60 (ALL OUT SPRINT kick) 200 cool down *4900 Total* B: 400 swim warm up 300 pull (buoy only) 200 kick 100 drill 12x50 @ 1:10 drill (2 as fist drill, 2 as catch-up, 2 as finger-tip drag, 2 as 6/3/6 drill, 2 as reverse catch-up/stop at thigh, 2 as your ...

A: 400 warm up 8x75 @ 1:20 (kick/drill/swim by 25) 9x50...3 @ :55, 3 @ :50, 3 @ :45 (descend 1-3, 4-6, 7-9) 50 easy main set: 4x600 broken... (200 pull @ 2:50 150 build @ 2:05 100 fast @ 1:30 50 Dive & Sprint! 100 easy recovery) 300 w/ fins (50 kick/50 swim) 8x25 w/fins @ :45 (kick underwater, no breath!) 200 cool down *4600 Total* B: 400 warm up 6x75 @ 1:30 (kick/drill/swim by 25) 6x50 @ :60 (descend 1-3, 4-6) main set: 3x600 broken... (200 pull @ 4:00 150 build @ 3:00 100 fast @ 2:00 50 Dive & Sprint! 100 easy recovery) 200 cool down *3200 Total* C: 300 warm up 4x75 w/:30 rest (kick/drill/swim by 25) 6x50 w/ :30 rest (descend time 1-3, 4-6) main set: 200 pull w/ :20 rest 150 build w/ :30 rest 100 fast w/ :60 rest 50 Dive & Sprint! 100 easy recovery 400 w/ fins (50 kick/50 swim) 100 cool down *2000 Total*

**Long Course Meters** A: 900 warm up (3x: 200 swim, 50 kick, 50 drill) 9x100 swim (3x: 1 @ 1:40, 1 @ 1:35, 1 @ 1:30) 6x150 pull @ 2:15 main set: 5x200 swim @ 3:05 (#1: 50 fast, 150 smooth; #2: 50 smooth, 50 fast, 100 smooth; #3: 100 smooth, 50 fast, 50 smooth; #4: 150 smooth, 50 fast; #5: all FAST!) 100 easy 8x50 @ :60 (odds: head up/sighting; evens: 25 sprint, 25 easy) 200 cool down *4400 Total* B: 600 warm up (2x: 200 swim, 50 kick, 50 drill) 6x100 swim @ 2:00 4x150 pull @ 3:00 main set: 4x200 swim @ 4:00 (#1: 50 fast, 150 smooth; #2: 50 smooth, 50 fast, 100 smooth; #3: 100 smooth, 50 fast, 50 smooth; #4: 150 smooth, 50 fast) 100 easy 4x50 @ :60 (odds: head up/sighting; evens: 25 sprint, 25 easy) 200 cool down *3100 Total* C: 400 warm up (200 swim, 100 kick, 100 drill) 5x100 swim @ 3:00 4x100 pull w/ :60 rest main set: 5x100 swim @ 3:00 #1: 25 fast, 75 smooth; #2: 25 smooth, 25 fast, 50 smooth; #3: 50 smooth, 25 fast, 25 smooth; #4: 75 smooth, 25 fast; #5 all FAST!) 100 cool down *1...

A: 200 swim 200 pull 200 kick 200 swim 8x25 kick @ :45 6 minutes kick (:30 hard, :60 easy) 8x50 @ :50 (descend stroke count 1-4, 5-8) 6 minutes kick (:40 hard, :50 easy) 8x75 @ 1:15 (odds: fly/bk/br, evens: bk/br/free) 6 minutes kick (:45 hard, :45 easy) 8x100 @ 1:30 (3/5/7/9 breathing pattern by 25) 8x25 @ :45 FAST (start 1 yard away from the wall, no push off) 200 cool down *4100 Total* (estimate) B: 150 swim 150 pull 150 kick 150 swim 6x25 kick @ :45 6 minutes kick (:30 hard, :60 easy) 6x50 @ :60 (descend stroke count 1-3, 4-6) 6 minutes kick (:40 hard, :50 easy) 6x75 @ 1:30 (drill/swim/drill by 25) 6 minutes kick (:45 hard, :45 easy) 6x100 @ 2:00 (3/5/7/3 breathing pattern by 25) 8x25 @ :45 FAST (start 1 yard away from the wall, no push off) 200 cool down *3200 Total* (estimate) C: 100 swim 100 pull 100 kick 100 swim 4x25 kick @ :60 6 minutes kick (:30 hard, :60 easy) 4x50 @ 1:15 (descend stroke count by 1 each 50) 6 minutes kick (:40 hard, :50 easy) 4x75 @ 2:00 (drill/swim/drill) ...

All Groups: 15 minute continuous warm up (100 swim, 50 drill, 25 kick) A: 4x100 @ 1:30 3x100 @ 1:25 2x100 @ 1:20 1x100 FAST! 8x50 @ :55 w/buoy (3/3, 3/5, 3/7, 3/9 breathing pattern) 6x(75 smooth @ :60 50 FAST @ :45 25 recovery @ :45) 8x75 @ 1:05 w/paddles & buoy (3/5/7 breathing pattern) 12x50 @ :45 (descend 1-4, 5-8, 9-12...extra :15 rest before #s 4, 8, 12) 200 cool down *4700 Total (estimate)* B: 4x75 @ 1:30 3x75 @ 1:25 2x75 @ 1:20 1x75 FAST! 8x50 @ 1:10 w/buoy (3/3, 3/5, 3/7 breathing pattern) 4x(75 smooth @ 1:20 50 FAST @ :60 25 recovery @ :60 8x75 @ 1:20 w/paddles & buoy (3/5/7 breathing pattern) 200 cool down *3400 Total (estimate)* C: 4x50 @ 1:30 3x50 @ 1:25 2x50 @ 1:20 1x50 FAST! 8x50 @ 1:30 w/buoy (3/3, 3/5 breathing pattern) 12x50 @ 1:20 (descend 1-4, 5-8, 9-12...extra :15 rest before #s 4, 8, 12) 4x50 @ 1:30 w/ buoy (3/5 breathing pattern) 100 cool down *2300 Total (estimate)*

A: 300 warm up 12x50 @ :55 (back/free by 25) 4x250 @ 3:30 (odds: pull, evens: swim) 6x50 @ :60 w/ band 4x200 @ 2:45 (odds: pull, evens: swim) 6x50 @ :55 w/ band 4x150 @ 2:00 (odds: pull, evens: swim) 6x50 @ :50 w/ band 4x100 @ 1:20 pull 200 cool down *4800 Total* B: 300 warm up 6x50 @ :60 (ketch-up drill/swim by 25) 5x200 @ 3:45 (odds: pull, evens: swim) 6x50 @ :60 (finger-tip-drag drill/swim by 25) 5x150 @ 2:45 (odds: pull, evens: swim) 6x50 @ :60 (6/3/6 drill/swim by 25) 5x100 @ 2:00 (odds: pull, evens: swim) 200 cool down *3600 Total* C: 300 warm up 6x50 @ 1:20 (ketch-up drill/swim by 25) 3x200 w/ :45 rest (odds: pull, evens: swim) 6x50 @ 1:20 (finger-tip-drag drill/swim by 25) 3x150 w/ :45 rest (odds: pull, evens: swim) 6x50 @ 1:20 (6/3/6 drill/swim by 25) 3x100 w/ :30 rest (odds: pull, evens: swim) 100 cool down *2600 Total*

A: 400 warm up 4x200 swim @ 2:50 4x50 kick @ 1:10 3x200 pull @ 2:40 6x50 kick @ 1:05 2x200 (free/IM by 25) @ 3:00 8x50 kick @ 1:00 1x200 swim (3/5/7/9 breathing pattern) 10x50 kick @ :55 (#5 & #10 are ALL OUT!) 300 long cool down *4100 Total* B: 400 warm up 4x200 swim @ 3:50 4x50 kick @ 1:30 3x200 pull @ 3:40 6x50 kick @ 1:20 2x200 (3/5/3/5 breathing pattern by 50) @ 3:30 8x50 kick @ 1:10 200 cool down *3300 Total* C: 400 warm up 4x100 swim @ 3:00 4x50 kick w/ :30 rest 3x100 pull @ 2:50 6x50 kick w/ :25 rest (last 3 with fins) 2x100 (3/5/3/5 breathing pattern by 25) @ 2:40 8x50 kick w/ :20 rest 100 cool down *2300 Total*

A: 600 warm up choice 10x50 @ :60 (kick/drill by 25) 20x25 @ :30 (one fast, one easy) main set #1: 4x (50 all out, :5 sec rest 100 smooth, :10 sec rest 50 all out, :60 rest) 8x75 pull @ 1:05 main set #2: 4x (25 all out, :5 sec rest, 50 smooth, :10 sec rest, 25 all out) 10x50 @ :60 w/ fins (kick underwater as far as possible on first 25, swim second 25) 200 cool down *4100 Total* B: 500 warm up choice 10x50 @ 1:20 (kick/drill by 25) 20x25 @ :40 (one fast, one easy) main set: 6x (50 all out, :5 sec rest, 100 smooth; :60 rest) 8x75 pull @ 1:20 200 cool down *3200 Total* C: 400 warm up choice 10x50 w/ :30 rest (kick/drill by 25) 20x25 @ :45 (one fast, one easy) 4x(50 all out, :5 sec rest, 100 smooth; :60 rest) easy 200 cool down *2200 Total*