Masters and Triathlon Swimming Workouts by Sara McLarty

**Long Course Meters** A: 900 warm up (3x: 200 swim, 50 kick, 50 drill) 8x50 @ :60 (descend 1-4, 5-8) Main Set: 2x[3x200 pull @ 3:20 4x100 @ 1:50 (choice/free by 50) 4x100 @ 1:30 (hard, make the interval)] 200 cool down *4300 Total* B: 600 warm up (2x: 200 swim, 50 kick, 50 drill) 6x50 @ 1:15 (descend 1-3, 4-6) Main Set: 2x[2x200 pull @ 4:00 3x100 @ 2:30 (drill/swim by 50) 3x100 @ 2:00 (hard, make the interval)] 200 cool down *3100 Total* C: 600 warm up (2x: 200 swim, 50 kick, 50 drill) 6x50 w/:30 rest (descend 1-3, 4-6) 2x200 pull w/:90 rest 3x100 w/:45 rest (drill/swim by 50) 3x100 w/:20-:30 rest (hard effort) 4x50 kick w/ fins, w/:30 rest 100 cool down *2200 Total*

A: 500 warm up 8x75 @ 1:20 (kick/drill/swim by 25) 4x[150 swim steady @ 2:15 100 kick FAST @ 2:15 50 recovery @ :60] 200-300 pull 4x[100 swim steady @ 1:30 50 kick FAST @ 1:15 50 recovery @ :60] 200-300 pull 4x[50 swim steady :45 25 kick FAST @ :45 50 recovery @ :60] 200-300 pull 200 cool down *4700 Total* B: 400 warm up 6x75 @ 1:45 (kick/drill/swim by 25) 3x[150 swim steady @ 2:45 100 kick FAST @ 2:45 50 recovery @ :60] 200 pull 3x[100 swim steady @ 2:00 50 kick FAST @ 1:30 50 recovery @ :60] 200 pull 3x[50 swim steady :60 25 kick FAST @ :45 50 recovery @ :60] 200 pull 100 cool down *3500 Total* C: 300 warm up 4x75 w/:30 sec rest (kick/drill/swim by 25) 4x[100 swim steady w/:30 rest 50 kick FAST w/:10 rest 50 recovery w/:60 rest] 200 pull 4x[50 swim steady w/:30 rest 25 kick FAST w/:10 rest 50 recovery w/:60 rest] 200 pull 100 cool down *2400 Total*

A: 800 warm up (kick every 4th 50) 8x50 @ :60 (drill/swim by 25, IM order) Main Set: - 4x25 @ :30 (free) - 4x50 @ :60 (IM Switch) - 4x100 @ 1:30 (free) - 4x150 @ 2:45 (100 IM, 50 free) - Extra :30 rest - 4x100 @ 1:25 (free) - 4x50 @ :55 (IM switch) - 4x25 @ :25 (free) 8x75 @ 1:05 (pull) 3x150 @ 3:00 (100 IM ALL OUT!, 50 recovery) 200 cool down *4500 Total* B: 600 warm up (kick every 3rd 50) 8x50 @ 1:10 (drill/swim by 25) Main Set: - 4x25 @ :35 - 4x50 @ :60 - 4x100 @ 2:00 - 1x150 @ 3:00 - 1:00 Extra rest - 4x100 @ 1:55 - 4x50 @ :55 - 4x25 @ :30 6x75 @ 1:30 (pull) 2x150 @ 4:00 (100 ALL OUT!, 50 recovery) 200 cool down *3500 Total* C: 400 warm up (kick every 4th 25) 8x50 w/:30 rest (drill/swim by 25) Main Set: - 4x25 @ :45 or w/:20-:30 rest - 4x50 @ 1:30 or w/:30-:45 rest - 4x100 @ w/:45-:60 rest - 4x50 @ 1:20 or w/:30-:45 rest - 4x25 @ :45 or w/:20-:30 rest 6x75 @ 1:30 (pull) 1x150 as: 100 ALL OUT! and 50 easy) 100 cool down *2500 Total*

A: 4x200 swim w/fins & :20 sec rest 5x100 kick w/fins & :20 sec rest 6x25 @ :30 swim [Main Set #1: 6x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:45-:50 rest)] 4x200 pull @ 2:55 6x75 kick @ 1:30 4x25 @ :30 [Main Set #2: 4x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:45-:50 rest)] 200 cool down *4500 Total* B: 4x150 swim w/fins & :20 sec rest 4x100 kick w/fins & :20 sec rest 6x25 @ :35 swim [Main Set #1: 5x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:50-:60 rest)]4x150 pull @ 2:55 4x75 kick @ 2:00 4x25 @ :35 [Main Set #2: 3x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:50-:60 rest)] 150 cool down *3500 Total* C: 4x150 swim w/fins & :30 sec rest 4x100 kick w/fins & :30 sec rest 4x25 swim @ :45 [Main Set #1: 3x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:60-1:15 rest)] 4x100 pull w/:40 rest 4x50 kick w/:40 rest 4x25 sw...

A: 500 warm up 4x50 @ :50 (descend 1-4, only to 85%) 6x500 (2 @ 7:30, 2 @ 7:10, 2 @ 6:50) 100 easy 5x100 @ 1:20 (fast/best effort on all!) 500 choice cool down *4800 Total* B: 400 warm up 4x50 @ :60 (descend 1-4, only to 85%) 6x400 (2 @ 8:00, 2 @ 7:40, 2 @ 7:20) 100 easy 4x50 kick fast w/:20 rest 400 choice cool down *3700 Total* C: 300 warm up 4x50 w/:30 rest (descend 1-4, only to 85%) 3x300 w/:90-2:00 rest (#1 pull, #2 fins 100kick/100swim/100kick, #3 swim steady) 3x200 w/:60-:90 rest (#1 pull, #2 fins 100kick/100swim, #3 swim steady) 3x100 w/:30-:60 rest (#1 pull, #2 50kick/50swim, #3 swim steady) 100 choice cool down *2400 Total*

A: 900 choice warm up 3x100 (50 Kick/50 Drill) 8x50 on :45 (descend 1-4/5-8) Main Set: *All 100s are Best Average (Strong Effort, w/ same intensity 85-95%)* 5 x 100 on 1:45 500 Pull smooth 4 x 100 on 1:50 400 Pull smooth 3 x 100 on 2:00 300 Pull smooth 2 x 100 on 2:10 200 Pull smooth 100 ALL OUT! 200 cool down *4700 Total* B: 600 Choice warm up 3x100 (50 Kick/50 Drill) 8 x 50 on 1:00 (Descend 1-4/5-8) Main Set: *All 100s are Best Average (Strong Effort, w/ same intensity 85-95%)* 4 x 100 on 2:00 400 Pull smooth 3 x 100 on 2:10 300 Pull smooth 2 x 100 on 2:20 200 Pull smooth 100 ALL OUT! 200 cool down *3400 Total* C: 300 Choice warm up 3x100 (50 Kick/50 Drill) 8 x 50 w/:30 sec rest (Descend 1-4/5-8) Main Set: *All 100s are Best Average (Strong Effort, w/ same intensity 85-95%)* 3 x 100 w/:45 rest 300 Pull smooth 2 x 100 w/:60 rest 200 Pull smooth 100 ALL OUT! 200 cool down *2300 Total*

A: 800 warm up (200 swim, 200 kick, 200 drill, 200 swim) 12x25 w/fins @ :30 (4x: 1 underwater kick, 1 easy swim, 1 build swim) 8x50 @ :50 swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%) 4x75 @ 1:10 (3/5/7 breathing pattern by 25) 2x100 @ 1:45 (1 drill IM, 1 swim IM) 200 Free ALL OUT for TIME!!! 2x100 easy pull @ 1:40 4x75 @ 1:10 (3/5/7 breathing pattern by 25) 8x50 @ :50 swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%) 12x25 @ :40 (1 ALL OUT SPRINT, 1 easy recovery) 8x50 smooth pull @ :50 4x75 @ 1:10 (3/5/7 breathing pattern by 25) 2x100 ALL OUT for TIME!! (with 100 easy in between) 200 cool down *4500 Total* B: 600 warm up (150 swim, 150 kick, 150 drill, 150 swim) 12x25 w/fins @ :40 (4x: 1 underwater kick, 1 easy swim, 1 build swim) 8x50 @ 1:05 swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%) 4x75 @ 1:40 (3/5/7 breathing pattern by 25) 2x100 @ 1:45 (50 drill, 50 swim) 100 Free ALL OUT for TIME!!! 2x100 easy pull @ 2:15 4x75 @ 1:40 (3/5/7 breathing pattern by 25) 4x50 @ :60 swim (descend...

A: 600 choice warm up 10x75 @ 1:20 (kick/drill/swim by 25) 4x50 pull @ :45 3x300 pull @ 4:00 or 4:10 (neg. split) 100 easy 4x200 swim strong @ 2:50 or 2:55 100 easy 5x100 kick w/ board @ 1:50 or 2:00 100 easy 6x50 @ 2:00 (ALL OUT FAST!) 200 cool down *4400 Total* B: 500 choice warm up 8x75 @ 1:50 (kick/drill/swim by 25) 4x50 pull @ 1:00 3x200 pull @ 4:00 100 easy 4x100 swim strong @ 1:55 or 2:00 100 easy 5x50 kick @ 1:30 100 easy 6x50 @ 2:00 (ALL OUT FAST!) 150 cool down *3300 Total* C: 400 choice warm up 4x75 w/:45 rest (kick/drill/swim by 25) 4x50 pull w/:30 rest 4x100 pull w/:30 rest 100 easy swim 3x50 swim w/:30 rest 3x100 swim w/:30 rest 2x50 kick w/:30 rest 1x100 kick w/:45 rest 100 cool down *2200 Total*

*FUN Day* 3x "Snake" warm up (each snake was about 400...1: all swim, 2: kick/swim, 3:drill/swim) 10 minutes x Partner Vertical Kicking (you and a partner swim to middle of pool, one person does vertical kicking, other person swims into wall and back to middle, tag hands and switch places) 500 steady pull 4x "100s from H*ll" (dive in, swim 25, climb out, 10 squats, dive in, swim 25, climb out, 10 push ups, dive in, swim 25, climb out, 10 jumping-jacks, dive in, swim 25, climb out, 10 streamline jumps...rest 2:00 between) 10 minutes x Wall Kicking/Sprint 50s (put hands on gutter/wall, kick horizontally for :30 seconds, push off, swim FAST 50, touch wall, immediately start kicking for next :30 seconds) 200 cool down

A: 9x100 swim (3@1:50, 3@ 1:40, 3 @ 1:30) 6x75 kick (build each 75 to 100%) @ 1:30 12x50 @ :55 IM switch (fly/back, breast/free by 25) Main set: 3x[300 pull @ 4:10/4:00 3x50 pull fast @ :45 :30 rest 300 swim @ 4:10/4:00 6x25 FAST swim, no breath, ALL from a dive!!! @ :45] 200 cool down *4800 Total* B: 9x100 swim (3@2:30, 3@ 2:15, 3 @ 2:00) 6x75 kick (build each 75 to 100%) @ 2:00 8x50 @ 1:05 (drill /swim by 25) Main set: 3x[200 pull @ 3:50/4:00 3x50 pull fast @ :55 :60 rest 200 swim @ 3:50/4:00 6x25 FAST swim @ :45] 200 cool down *4000 Total* C: 6x100 swim (2 w/ :60 rest , 2 w/ :45 rest, 2 w/:30 rest) 6x50 kick (build each 50 to 100%) w/ :60 rest 6x50 w/:30 rest (drill/ swim by 25) Main set: 2x[100 pull w/:20 rest 3x50 pull fast w/:20 rest :60 extra rest 100 swim w/:20 rest 6x25 FAST swim @ :60] 100 cool down *2300 Total*

A: 600 warm up 9x100 swim (3 @ 1:45, 3 @ 1:40, 3 @ 1:30) 20x50 pull (5@ :55, 5 @:50, 5@ :45, 5@ :40) 6x100 @ 1:50 (50 kick/50drill) 15x50 pull (5 @:50, 5@ :45, 5@ :40) 3x100 IM @ 1:45 10x50 pull (5@ :45, 5@ :40) 200 cool down *4800 Total* B: 600 warm up 9x100 (3@ 2:10 3@ 2:00 3@ 1:55) 20x50 pull (5@ 1:10, 5 @1:05, 5@ 1:00, 5@ :55) 6x100 @ 2:30 (50 kick/50drill) 15x50 pull (5 @1:05, 5@ 1:00, 5@ :55) 200 cool down C: 400 warm up 6x100 swim (2 w/ :60 rest, 2 w/:45 rest, 2 w/:30 rest) 10x50 pull (5 w/:30 rest, 5 w/:20 rest) 4x100 w/ :60 rest (50 kick/50drill) 5x50 pull w/:15 rest 200 cool down

A: 800 warm up (200 swim, 200 pull, 200 kick, 200 swim) 16x25 @ :30 (kick/drill/swim/build by 25) 5x200 w/ FINS @ 3:00 (#1: all swim, #2: 150 swim, 50 kick, #3: 100 swim, 100 kick, #4: 50 swim, 150 kick, #5 200 kick) 16x25 @ :30 (kick/drill/swim/build by 25; IM order) 8x100 IM @ 1:45/1:50 (#1: normal, #2:bk/br/fr/fl, #3: br/fr/fl/bk, #4: fr/fl/bk/br, repeat) 16x25 @ :30 (kick/drill/swim/build by 25) 4x150 swim or pull @ 2:10 (3/5/7 breathing pattern by 50) 200 cool down *4600 Total* B: 800 warm up (200 swim, 200 pull, 200 kick, 200 swim) 16x25 @ :40 (kick/drill/swim/build by 25) 5x200 w/ FINS @ 3:00 (#1: all swim, #2: 150 swim, 50 kick, #3: 100 swim, 100 kick, #4: 50 swim, 150 kick, #5 200 kick) 16x25 @ :40 (kick/drill/swim/build by 25) 6x150 swim or pull @ 3:00 (3/5/7 breathing pattern by 50) 200 cool down *3700 Total* C: 400 warm up (100 swim, 100pull, 100kick, 100swim) 16x25 @ :60 (kick/drill/swim/build by 25) 5x100 w/ FINS @ 3:00 (50 kick/50 swim) 16x25 @ :60 (kick/drill/swim/build...