Masters and Triathlon Swimming Workouts by Sara McLarty

A: 400 swim 300 pull 200 kick 100 IM 6x100 swim (2@ 1:40, 2@ 1:30, 2@ 1:20) 6x50 @ :55 THIRDS (#1 - first 1/3 of 50y is fast, remainder is easy; #2 - second 1/3 of 50y is fast; #3 - final 1/3 of 50y is fast; repeat) 100 easy Main Set: 1500 FOR TIME!!!! (strong swim, pace yourself, descend by 500s) 100 easy recovery 4x50 pull @ :45 4x150 pull @ 2:05 200 cool down *4600 Total* A: 400 swim 300 pull 200 kick 100 choice 5x100 swim (3@ 2:00, 2@ 1:45) 4x50 @ :60 QUARTERS (#1 - first 1/4 of 50y is fast, remainder is easy; #2 - second 1/4 of 50y is fast, remainder is easy, etc.) 100 easy Main Set: 1000 FOR TIME!!!! (strong swim, pace yourself, descend by 250s) 100 easy recovery 4x50 pull @ :60 4x100 pull @ 1:50 100 cool down *3600 Total* A: 300 swim 200 pull 100 kick 4x100 swim w/ :60 QUARTERS (#1 - first 25 is fast, remainder is easy; #2 - second 25 is fast, remainder is easy, etc.) 100 easy Main Set: 500 FOR TIME!!!! (strong swim, pace yourself, descend by 100s) 100 easy recovery 4x50 pull w/...

A: 600 choice warm up 6x50 kick @ 1:15 6x50 drill @ :60 (right arm/left arm, fist, 6/3/6, repeat) 6x100 swim (3@ 1:40, 3@ 1:35) 6x150 pull (3@2:30, 3@2:20) 6x100 swim (3@ 1:30, 3@ 1:25) 6x50 @ :60 (GOLF…lower stroke count & time…two rounds of 3) 6x50 @ 1:15 (4 breaths, 3 breaths, 2, repeat) 200 cool down *4100 Total* B: 400 choice warm up 6x50 kick @ 1:30 6x50 drill @ 1:10 (right arm/left arm, fist, 6/3/6, repeat) 6x100 swim (3@ 2:00, 3@ 1:50) 6x150 pull (3@3:00, 3@2:45) 6x50 @ 1:10 (GOLF…lower stroke count & time…two rounds of 3) 6x50 @ 1:30 (5 breaths, 4 breaths, 3, repeat) 100 cool down *3200 Total* C: 400 choice warm up 4x50 kick w/:30 4x50 drill w/:30 (right arm/left arm, fist, 6/3/6, catch-up) 4x100 swim w/:45 4x150 pull w/:60 4x50 w/:30 (GOLF…lower stroke count & time) 4x50 w/:60 (as few breaths as possible) 100 cool down *2300 Total*

A: 600 warm up (2x: 200 swim/50 kick/50 drill) 12x50 @ 1:00 (drill/swim by 25, IM order) Main Set #1: 2x [200 IM (stroke/free by 50) @ 3:15 2x100 IM @ 1:45 4x50 IM order, FAST, w/:10 sec rest (subtract :30 from total time to get 200 IM time) :30 rest 8x25 @ :30 FAST, IM order 100 easy swim] 200 pull smooth Main Set #2: 2x [1x150 pull smooth @ 2:15 2x75 build @ 1:10 3x50 @ :45 (strong descend 1-3) :30 rest 6x25 @ :30 ALL FAST 100 easy swim] 200 cool down *4600 Total* B: 600 warm up (2x: 200 swim/50 kick/50 drill) 12x50 @ 1:10 (drill/swim by 25, mix in some other strokes) Main Set: 2x [200 pull smooth @ 4:00 2x100 Build @ 2:00 4x50 STRONG, w/:10 sec rest (subtract :30 from total time to get 200 time) :30 rest 8x25 @ :45 ALL FAST 200 easy swim] 200 cool down *3500 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 12x50 w/:30 rest (drill/swim by 25, mix in some other strokes) Main Set: 2x [1x150 pull smooth w/:60 rest 2x75 build w/:45 rest 3x50 descend 1-3 w/:30 rest extra :30 rest 6x2...

A: 3x300 w/ fins, :20 rest 4x50 @ :60 drill (good form) 4x100 @ 1:30 (3/5/7/9 breathing pattern by 25) 3x [200 swim strong @ 3:00, 150 kick HARD @ 2:30, 50 easy swim @ :60] 4x [100 swim strong @ 1:30, 50 kick HARD @ :60, 50 easy swim @ :60] 3x300 w/fins, :20 rest (100 swim, 100 kick, 100 swim) 200 cool down *4600 Total* B: 3x300 w/ fins, :20 rest 6x50 @ 1:10 drill (good form) 4x100 @ 1:50 (3/5/7/3 breathing pattern by 25) 3x [200 swim strong @ 3:00, 150 kick HARD @ 2:30, 50 easy swim @ :60] 3x200 w/fins, :20 rest (100 swim, 100 kick) 200 cool down *3600 Total* C: 3x300 w/ fins, :60 rest 4x50 w/ :30 rest drill (good form) 4x100 w/ :45 rest (3/5/3/5 breathing pattern by 25) 3x [100 swim strong w/:20 rest, 50 kick HARD w/:20 rest, 50 easy swim w/ :60 rest] 3x100 w/fins, :30 rest (50 swim, 50 kick) 100 cool down *2500 Total*

**Long Course Meters** A: 600 warm up w/ fins 5x100 kick w/ fins @ 1:50 8x50 @ :60 (25 head-up drill/20 swim) 4x15 meters Sprint!! float back to wall, :15 sec rest 8 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!) 8x50 @ :60 (Sailboat drill...kick board between legs, work on body roll) 4x25 Sprint Kick!! w/:30 rest 5x100 @ 2:00 (75 ALL OUT Swim, 25 float easy) 6x150 pull @ 2:20 (3/5/7 breathing pattern by 50) 200 cool down *3900 Total, estimate* B: 500 warm up w/ fins 4x100 kick w/ fins @ 2:10 6x50 @ 1:10(25 head-up drill/20 swim) 4x15 meters Sprint!! float back to wall, :15 sec rest 7 minutes Vertical Kick (:45 east, :15 HARD w/hands above water!) 6x50 @ 1:10 (Sailboat drill...kick board between legs, work on body roll) 4x25 Sprint Kick!! w/:30 rest 4x100 @ 2:30 (75 ALL OUT Swim, 25 float easy) 5x100 pull @ 2:00 (3/5 breathing pattern by 50) 200 cool down *3400 Total, estimate* C: 400 warm up w/ fins 3x100 kick w/ fins w/:40 rest 4x50 w/:45 rest (25 head-up drill/20 sw...

A: 800 warm up (200 swim, 200 kick, 200 pull, 200 swim) 20x25 @ :30 (1 kick, 2 drill, 1 swim build, repeat 5 times) Main Set: 3x [6x25 @ :45 (shooters...kick underwater fast and far) 6x75 @ 1:30 (descend 1-3, 4-6) 400 pull (50 free/50 back)] 200 cool down *4500 Total* B: 800 warm up (200 swim, 200 kick, 200 pull, 200 swim) 20x25 @ :40 (1 kick, 2 drill, 1 swim build, repeat 5 times) Main Set: 3x [4x25 @ :60 (shooters...kick underwater fast and far) 4x75 @ 2:00 (descend 1-4) 300 pull (50 free/50 back)] 200 cool down *3600 Total* C: 800 warm up (200 swim, 200 kick, 200 pull, 200 swim) 20x25 w/:30 rest (1 kick, 2 drill, 1 swim build, repeat 5 times) Main Set: 2x [4x25 w/:60 rest (shooters...kick underwater fast and far) 4x75 w/:45 rest (descend 1-4) 200 pull (50 free/50 back)] 100 cool down *2600 Total*

A: 600 warm up (kick every 4th 25) 8x75 @ 1:15 (3/5/7 breathing pattern by 25) main set: 5x500 broken into: 200 @ 2:50 150 @ 2:10 100 @ 1:25 50 @ 1:15 (# 1, 3, 5 are pull; # 2, 4 are swim) 6x25 @ :30 (distance per stroke) 1x500 FAST broken: 200 w/:20 rest 150 w/:20 rest 100 w/:20 rest 50 (get total time & subtract 1 minute for 500 time) 200 cool down *4500 Total* B: 500 warm up (kick every 4th 25) 6x75 @ 1:30 (3/5/7 breathing pattern by 25) main set: 4x500 broken into: 200 @ 3:45 150 @ 2:50 100 @ 1:55 50 @ 1:30 (# 1, 3 are pull; # 2, 4 are swim) 6x25 @ :35 (distance per stroke) 1x300 FAST broken: 150 w/:30 rest 100 w/:30 rest 50 (get total time & subtract 1 minute for 300 time) 200 cool down *3600 Total* C: 400 warm up (kick every 4th 25) 4x75 w/:45 rest (3/5/7 breathing pattern by 25) main set: 4x300 broken into: 150 w/:30 rest 100 w/:30 rest 50 w/:60 rest (# 1, 3 are pull; # 2, 4 are swim) 6x25 @ :45 (distance per stroke) 1x150 broken: 100 FAST :30 rest 50 FAST 100 cool down ...

**Long Course Meters** A: 500 warm up 12x50 (odds: kick w/ board @ 1:15, evens: pull w/ board @ 1:05) 4x200 pull @ 3:20 (descend 1-4) 10x50 @ 1:00 (kick w/fins) 4x150 pull @ 2:20 (descend 1-4) 8x50 @ 1:15 (kick on back) 4x100 pull @ 1:30 (descend 1-4) 4x50 @ 1:30 (FAST kick!!) 200 cool down *4200 Total* B: 400 warm up 10x50 (odds: kick w/ board @ 1:30, evens: pull w/ board @ 1:10) 3x200 pull @ 4:00 (descend 1-3) 8x50 @ 1:10 (kick w/fins) 3x150 pull @ 3:00 (descend 1-3) 6x50 @ 1:30 (kick on back) 3x100 pull @ 2:00 (descend 1-3) 4x50 @ 1:45 (FAST kick!!) 200 cool down *3400 Total* C: 300 warm up 8x50 w/:40 rest (odds: kick w/ board, evens: pull w/ board) 2x200 pull w/:60 rest 6x50 w/:30 rest (kick w/fins) 2x150 pull w/:45 rest 4x50 w/:30 rest (kick on back) 2x100 pull w/:30 2x50 w/:60 rest (FAST kick!!) 100 cool down *2300 Total*

A: 400 swim 300 pull 200 kick 100 IM 12x50 drill @ :60 (drills: fingertip drag, catchup, fist, 6/3/6) 8x50 kick @ 1:10 (25 sprint kick, 25 easy) 100 easy 14x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy, 4 Fast, 1 easy...fast @ :40, easy @ 1:20) 6x100 @ 1:40 (3/5 breathing pattern by 50) 1x500 ALL OUT! broken up into: (50, 25, 25 75, 25 50, 50 75, 25 50, 25, 25) (all 25s @ :30, 50s @ :60, 75s @ 1:30) 200 cool down *4100 Total* B: 400 swim 300 pull 200 kick 100 IM 12x50 drill @ 1:10 (drills: fingertip drag, catchup, fist, 6/3/6) 6x50 kick @ 1:30 (25 sprint kick, 25 easy) 100 easy 14x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 easy, 4 Fast, 1 easy...fast @ :55, easy @ 1:30) 4x100 @ 2:10 (3/5 breathing pattern by 50) 100 cool down *3200 Total* C: 300 swim 200 pull 100 kick 12x50 drill w/:30 rest (drills: fingertip drag, catchup, fist, 6/3/6) 8x50 kick w/:40 rest (25 sprint kick, 25 easy) (fins optional) 50 easy swim 9x50 swim (1 Fast, 1 easy, 2 Fast, 1 easy, 3 Fast, 1 eas...

**Long Course Meters** A: 600 warm up 6x100 swim @ 1:50 10x50 @ 1:15 (kick/swim by 25) 500 pull @ 8:00 5x100 swim @ 1:40 400 pull @ 6:20 4x100 swim @ 1:35 300 pull @ 4:45 3x100 swim @ 1:30 200 pull @ 3:10 2x100 swim @ 1:25 200 cool down *4700 Total* B: 500 warm up 5x100 swim @ 2:15 8x50 @ 1:30 (kick/swim by 25) 400 pull w/:60 rest 4x100 swim @ 2:10 300 pull w/:60 rest 3x100 swim @ 2:05 200 pull w/:60 rest 2x100 swim @ 2:00 200 cool down *3400 Total* C: 400 warm up 4x100 swim w/:60 rest 8x50 w/:45 rest (kick/swim by 25) 300 pull w/:60 rest 3x100 swim w/:45 rest 200 pull w/:60 rest 2x100 swim w/:30 rest 100 cool down *2300 Total*

A: 200 free/100 IM kick/200 free/100 IM drill/200 free/100 IM swim 12x50 @ 1:05 (fly/free, back/free, breast/free) Main Set: 100 IM @ 1:45 FAST! 100 Free @ 1:30 100 IM @ 1:45 FAST! 200 free @ 2:55 100 IM @ 1:45 FAST! 300 Free @ 4:20 100 IM @ 1:45 FAST! 200 free @ 2:55 100 IM @ 1:45 FAST! 100 Free @ 1:30 Fins ON: 300 dolphin kick on your back 200 IM 100 Free Fins OFF 10x75 (odd #s: fly/back/breast @ 1:30, even #s: free @ 1:10) 200 cool down *4500 Total* B: 200 free/100 kick/200 free/100 drill 12x50 @ 1:10 (drill/swim by 25) Main Set: 100 swim @ 2:00 FAST! 100 pull @ 2:00 100 swim @ 2:00 FAST! 200 pull @ 4:00 100 swim @ 2:00 FAST! 300 pull @ 6:00 100 swim @ 2:00 FAST! 200 pull @ 4:00 100 swim @ 2:00 FAST! 100 pull @ 2:00 Fins ON: 300 dolphin kick on your back 200 IM 100 Free Fins OFF 200 cool down *3400 Total* C: 200 free/100 kick/200 free/100 drill 12x50 w/ :30 rest (drill/swim by 25) Main Set: 8x100 w/:60 rest (odd #s: swim FAST!, even #s: pull smooth) Fins ON: 200 dolphin kick on your...

A: 2x {300 swim, 3x50 kick @ 1:10, 3x50 drill @ 1:00, 3x50 descend 1-3 @ :50} 8x25 IM order @ :30 8x25 free @ :30 (1 easy, 1 FAST) 100 easy swim Main set: [200 ALL OUT, from a dive, for time!! :60 rest 4x100 FAST, with a partner in 'relay' format (you swim a 100 FAST, partner swims a 100 FAST, you swim, partner swims, etc) or take :65 sec rest between each 100 100 easy recovery] 4x150 pull @ 2:10 4x100 pull @ 1:25 4x50 pull @ :40 200 cool down *4100 Total* B: 2x {300 swim, 3x50 kick @ 1:20, 3x50 drill @ 1:10, 3x50 descend 1-3 @ 1:00} 8x25 free @ :40 (1 easy, 1 FAST) 100 easy swim Main set: [150 ALL OUT, from a dive, for time!! :60 rest 3x100 FAST, with a partner in 'relay' format (you swim a 100 FAST, partner swims a 100 FAST, you swim, partner swims, etc) or take :70 sec rest between each 100 100 easy recovery] 4x150 pull @ 2:10 200 cool down *3000 Total* C: 2x {300 swim, 3x50 kick w/:45 rest, 3x50 drill w/:45 rest, 3x50 descend 1-3 w/ :45 rest} Main set: [100 ALL OU...

A: 500 warm up 20x25 @ :30 5x(1 kick, 1 drill, 1 swim, 1 build) 12x200 (3 swim @ 3:00, 3 pull @ 2:55, 3 swim @ 2:50, 3 pull 2:45) 3x200 broken @ 3:30 (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%) 100 easy 3x200 @ 3:00 (3/5/7/9 breathing pattern by 50) 200 cool down *4900 Total* B: 400 warm up 16x25 @ :430 4x(1 kick, 1 drill, 1 swim, 1 build) 9x200 (3 swim @ 4:00, 3 pull @ 3:50, 3 swim @ 3:40) 3x200 broken @ 4:30 (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%) 2x200 @w/ :30 rest (3/5/3/5 breathing pattern by 50) 200 cool down *3800 Total* C: 300 warm up 12x25 w/ :15 sec rest 3x(1 kick, 1 drill, 1 swim, 1 build) 6x200 (2 swim w/:60 rest, 2 pull w/:60 rest, 2 swim (fins optional) w/:60 rest) 3x200 broken w/:60 rest (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%) 3x100 w/:40 sec rest (3/5/3/5 breathing pattern by 50) 100 cool down *2800 Total*