Masters and Triathlon Swimming Workouts by Sara McLarty

Fun Day at the Pool! 300 (swim) 300 (kick/swim by 50) 300 drill/swim by 50) 5 minutes: Vertical Kick (30 sec easy w/ hands below water, 30 sec HARD w/hands out of water) 5x50 w/Tennessee Tumbler Turns (go underwater @ the flags, turn underwater, try to kick out to flags before coming up for air) 5x100 Suicides (swim 15m, flip, come back to wall, swim 20 meters, flip, come back to wall, swim 25 meters, flip, come back to wall; rest :60) 3x100 (#1: Head-Up/swim by 50, #2: Doggy-Paddle/swim by 50, #3:Cork-Screw/swim by 50) 5x25 Underwaters...try to kick as far as you can underwater; rest :60 RELAYS!! Even Coach Sara got in the pool today...to make the relay team #s even:) 1: freestyle 2: IM (each person does a different stroke) 3: pull buoy (must pass off buoy like a baton) 4: Add-A-Person (gain a relay-mate every turn) 200 cool down *Enjoy a fun day at the pool...play and race with your friends, family, teammates:)

**Long Course Meters** A: 600 warm up 6x100 IM (2 kick @ 2:20, 2 drill @ 1:55, 2 swim @ 1:45) 3x200 IM swim @ 3:30 10 minute kick (:60 easy kick, :30 FAST kick) 4x150 pull @ 2:15 2x300 pull @ 4:30 10 minute kick (:45 easy, :45 FAST kick) 100 easy 6x50 @ 1:20 (1 ALL OUT, 1 easy recovery) 200 cool down *4400 Total (estimate)* B: 600 warm up 6x100 (2 kick @ 2:40, 2 drill @ 2:20, 2 swim @ 2:00) 2x200 swim @ 4:00 10 minute kick (:60 easy kick, :30 FAST kick) 4x100 pull @ 2:00 2x200 pull @ 4:00 10 minute kick (:45 easy, :45 FAST kick) 100 easy 4x50 @ 1:30 (1 ALL OUT, 1 easy recovery) 200 cool down *3500 Total (estimate)* C: 400 warm up 4x100 w/:40 rest (2 kick, 2 drill) 2x150 swim w/:60 rest 10 minute kick (:60 easy kick, :30 FAST kick) 3x100 pull w/:30 rest 2x150 pull w/:50 rest 10 minute kick (:45 easy, :45 FAST kick) 100 easy 4x50 w/:45 rest (1 ALL OUT, 1 easy recovery) 100 cool down *2600 Total (estimate)*

**Long Course Meters** A: 10x50 @ 1:10 (descend stroke count 1-5, 6-10) 1x300 pull smooth 3x100 @ 1:45 (descend 1-3) 8x50 @ 1:05 (descend stroke count 1-4, 5-8) 2x300 pull @ 4:40 3x100 @ 1:40 (descend 1-3) 6x50 @ 1:00 (descend stroke count 1-6) 3x200 pull @ 3:10 3x100 @ 1:35 (descend 1-3) 4x50 @ :55 (descend stroke count 1-4) 2x200 pull @ 3:10 3x100 @ 1:30 (descend 1-3) 200 cool down *4700 Total* B: 10x50 @ 1:20 (descend stroke count 1-5, 6-10) 1x300 pull smooth 3x100 @ 2:00 (descend 1-3) 8x50 @ 1:15 (descend stroke count 1-4, 5-8) 2x300 pull w/:40 sec rest 3x100 @ 2:00 (descend 1-3) 6x50 @ 1:15 (descend stroke count 1-6) 3x200 pull @ 4:00 3x100 @ 1:55 (descend 1-3) 200 cool down *3800 Total* C: 8x50 w/:30 sec rest (descend stroke count 1-4, 5-8) 1x300 pull smooth 3x100 w/:60 rest (descend 1-3) 6x50 w/:30 rest (descend stroke count 1-6) 1x300 pull smooth 3x100 w/:60 rest (descend 1-3) 4x50 w/:30 rest (descend stroke count 1-6) 200 cool down *2300 Total*

**Long Course Meters** A: 400 swim w/ fins 300 pull 200 kick 100 IM drill 12x50 4x(1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00) 6x150 swim (3@ 2:30, 3@ 2:20) 8x50 IM order @ 1:10 (25 kick/25 drill) 4x150 pull @ 2:20 4x50 @ 1:05 (25 FAST/25 easy) 2x150 fast swim @ 2:15 500 w/ fins (50 dolphin kick on back/50 swim) 100 cool down *4600 Total* B: 400 swim w/ fins 300 pull 200 kick 100 drill 12x50 4x(1 kick @ 1:20, 1 drill @ 1:15, 1 swim @ 1:10) 6x150 swim (3@ 3:00, 3@ 2:50) 4x50 @ 1:15 (25 kick/25 drill) 4x150 pull @ 3:00 4x50 @ 1:10 (25 FAST/25 easy) 100 cool down *3800 Total* C: 300 swim w/ fins 200 pull 100 kick 12x50 w/:30 rest 4x(1 kick, 1 drill, 1 swim) 4x150 swim w/:60 rest 2x150 pull w/:45 rest 100 cool down *2200 Total*

**Long Course Meters** A: 5x200 w/fins (odds: free; evens: IM; take :30 sec rest) 4x200 @ 3:50 (kick/swim/drill/swim by 50) 3x200 pull @ 3:15 2x200 broken as: (100: 3/5 breathing @ 1:40; 50 build @ :50; 50 strong legs @ :50) 1x200 ALL OUT for time! 100 easy recovery 7x100 @ 1:45 (25 kick FAST underwater; 25 easy swim; 50 breathing every 5) 14x50 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy...fast @ :45, easy @ 1:30) 200 cool down *4700 Total* B: 5x200 w/fins (:30 sec rest) 4x200 w/:30 rest (kick/swim/drill/swim by 50) 3x200 pull @ 4:00 2x200 broken as: (100: 3/5 breathing @ 2:00; 50 build @ 1:10; 50 strong legs @ 1:10) 1x200 ALL OUT for time! 100 easy recovery 10x50 (odds: easy @ 1:30; evens: fast @ 1:00) 200 cool down *3800 Total* C: 3x200 w/fins (:60 sec rest) 2x200 w/:60 rest (kick/swim/drill/swim by 50) 2x200 pull w/:60 rest 1x200 broken as: (100: 3/5 breathing w/:30; 50 build w/:30; 50 strong legs) 1x100 ALL OUT for time! 100 easy recovery 8x50 (odds: easy w/:45...

**Long Course Meters** A: 900 warm up (3x: 200 swim/50 kick/50 drill) 5x100 @ 1:45 (3/5/7/9 breathing pattern by 25) 8x50 @ 1:05 (descend stroke count 1-8!) Main Set: 2x [ 300 pull @ 4:45 2x150 swim @ 2:30 (build effort by 50s) 3x100 strong @ 1:30 6x50 kick @ 1:10 (odds: fast, evens: easy) ] 500 w/ fins (50 dolphin kick on back/50 swim) 200 cool down *4900 Total* B: 600 warm up (2x: 200 swim/50 kick/50 drill) 5x100 @ 2:00 (3/5 breathing pattern by 50) 6x50 @ 1:10 (descend stroke count 1-6!) Main Set: [ 300 pull w/:60 rest 2x150 swim @ 3:00 (build effort by 50s) 3x100 strong @ 1:55 6x50 kick @ 1:20 (odds: fast, evens: easy) ] 500 w/ fins (50 dolphin kick on back/50 swim) 200 cool down *3300 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 6x50 w/:45 (3/5 breathing pattern by 25) 6x50 w/:45 (descend stroke count 1-6!) 300 pull w/:60 rest 3x100 swim strong w/:30 rest 6x50 w/ fins (50 kick on back/50 swim) 100 cool down *2200 Total*

***100th Workout!!*** **Long Course Meters** A: 600 warm up 4x300 pull @ 4:45 (3/5 breathing pattern by 50) 4x200 swim @ 3:15 (#1: first 50 fast, #2: second 50 fast, #3: etc) 4x100 kick @ 2:30 (choice down, fast free back) Main Set: 4x50 (odds: easy swim @ 1:15; evens: Dive Sprint @ 1:00) 4x50 kick @ 1:30 (25 Sprint Kick/25 easy kick) 4x50 (odds: easy swim @ 1:15; evens: Dive Sprint @ 1:00) 100 easy 4x50 w/ parachute w/ :30 rest 4x50 stretch-cords w/:30 rest 200 cool down *4700 Total* B: 500 warm up 3x300 pull @ 6:00 (3/5 breathing pattern by 50) 4x200 swim @ 4:00 (#1: first 50 fast, #2: second 50 fast, #3: etc) 4x100 kick @ 3:00 (choice down, fast free back) Main Set: 4x50 (odds: easy swim @ 1:30; evens: Dive Sprint @ 1:30) 4x50 kick @ 2:00 (25 Sprint Kick/25 easy kick) 4x50 (odds: easy swim @ 1:30; evens: Dive Sprint @ 1:30) 200 easy *3400 Total* C: 500 warm up 3x200 pull w/:60 (3/5 breathing pattern by 50) 4x100 swim w/:60 (#1: first 25 fast, remainder easy; #2: second 25 fast, #...

**Long Course Meters** A: 5x200 w/:20 rest (wear fins...150 swim/50 kick) 8x50 (odds: kick w/ board @ 1:10, evens: pull w/ board @ 1:00) 8x50 @ 1:05 (odds: 25 right arm/25 left arm, evens: 6/3/6 drill) 8x50 @ :55 (descend 1-4, 5-8) Main Set: 5x [ 150 @ 2:15 strong 100 @ 1:30 strong 50 @ :45 FAST 100 recovery @ 2:30 ] 4x50 @ 1:30 (25 all out sprint/25 easy) 200 cool down *4600 Total* B: 5x200 w/:30 rest (wear fins...150 swim/50 kick) 8x50 (odds: kick w/ board @ 1:30, evens: pull w/ board @ 1:20) 6x50 @ 1:30 (odds: 25 right arm/25 left arm, evens: 6/3/6 drill) 4x50 @ 1:10 (descend 1-4) Main Set: 3x [ 150 @ 3:00 strong 100 @ 2:00 strong 50 @ 1:00 FAST 100 recovery @ 3:00 ] 4x50 @ 1:30 (25 all out sprint/25 easy) 200 cool down *3500 Total* C: 4x200 w/:60 rest (wear fins...150 swim/50 kick) 4x50 w/:45 rest (odds: kick w/ board, evens: pull w/ board) 4x50 w/:45 rest (odds: 25 right arm/25 left arm, evens: 6/3/6 drill) 4x50 w/:60 rest (descend 1-4) 8x50 w/:60 rest (25 all ou...

**Long Course Meters** A: 400 swim 300 pull 200 kick 100 IM 12x50 @ 1:15 (25 kick/25 drill...IM order) 4x100 (odds: IM @ 2:00; evens: free @ 1:45) 8x50 @ 1:10 (25 drill/25 swim...IM order) 6x100 (odds: IM @ 1:55; evens: free @ 1:40) 4x50 @ 1:05 (build, one of each stroke) 8x100 (odds: IM @ 1:50; evens: free @ 1:35) 200 cool down *4200 Total* B: 400 swim 300 pull 200 kick 100 IM 8x50 @ 1:20 (25 kick/25 drill...mix in some other strokes) 4x100 swim free @ 2:00 6x50 @ 1:15 (25 drill/25 swim...mix in some other strokes) 6x100 swim free @ 1:55 4x50 @ 1:10 (build free) 4x100 swim free @ 1:50 200 cool down *3500 Total* C: 300 swim 200 pull 100 kick 12x50 w/:30 rest (25 kick/25 drill) 4x100 swim free w/ :60 rest 8x50 w/ :30 rest (25 drill/25 swim) 4x100 pull w/ :60 rest 100 cool down *2500 Total*

*Long Course Meters* A: 500 warm up 8x100 @ 2:00 (25 kick/50 drill/25 swim) 9x50 Strong Swim (3 @ :60, 3 @ :55, 3 @ :50) 1x50 easy 400 pull smooth (3/5 breathing pattern by 50) :30-:60 rest 9x50 Strong Swim (3 @ :55, 3 @ :50, 3 @ :45) 1x50 easy 400 pull smooth (3/5 breathing pattern by 50) :30-:60 rest 9x50 Strong Swim (3 @ :50, 3 @ :45, 3 @ :40) 1x50 easy 400 pull smooth (3/5 breathing pattern by 50) :30-:60 rest 8x50 @ 1:30 (5 breaths for 50m, 4 breaths, 3 breaths, 2 breaths, repeat) 200 cool down *4600 Total* B: 500 warm up 5x100 @ 2:30 (25 kick/50 drill/25 swim) 6x50 Strong Swim (3 @ 1:10, 3 @ 1:00) 300 pull smooth (3/5 breathing pattern by 50) :30-:60 rest 6x50 Strong Swim (3 @ 1:10, 3 @ 1:00) 300 pull smooth (3/5 breathing pattern by 50) :30-:60 rest 6x50 Strong Swim (3 @ 1:10, 3 @ 1:00) 300 pull smooth (3/5 breathing pattern by 50) :30-:60 rest 8x50 @ 1:30 (6 breaths for 50m, 5 breaths, 4 breaths, 3 breaths, repeat) 200 cool down *3400 Total* C: 400 warm up 4x100 w:/60 rest (25 ...

**Long Course Meters** A: 10 minute warm up 5x200 w/ fins @ 3:20 (#1: 200 kick; #2: 150 kick/50 swim; #3 100 kick/100 swim; #4: 50 kick/150 swim; #5 200 swim) 2x [300 pull @ 4:30 200 pull @ 3:00 100 pull @ 1:30] 2x [300 swim @ 4:15 200 swim @ 2:50 100 swim @ 1:25] 8x50 @ :55 (descend 1-4, 5-8...focus on LONG strokes!) 200 cool down *4600 Total* B: 10 minute warm up 5x200 w/ fins @ 3:45 (#1: 200 kick; #2: 150 kick/50 swim; #3 100 kick/100 swim; #4: 50 kick/150 swim; #5 200 swim) 2x [300 pull @ 6:00 200 pull @ 4:00 100 pull @ 2:00] 1x [300 swim @ 5:45 200 swim @ 3:50 100 swim @ 1:55] 4x50 @ 1:05 (descend 1-4...focus on LONG strokes!) 200 cool down *3700 Total* C: 10 minute warm up 5x100 w/ fins w/:60 rest (50 kick/50 swim) 300 pull; 200 pull; 100 pull (all w/ :45 rest) 300 swim; 200 swim; 100 swim (all w/ :30 rest) 4x50 w/:45 rest (descend time 1-4...focus on LONG strokes!) 100 cool down *2400 Total*

**Long Course Meters** A: 800 warm up (kick every 4th 50) 8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8) 8x50 kick (4@ 1:10, 4@ 1:00) 4x100 pull @ 1:30 Main Set: 4x [ 200 pull @ 3:00 2x100 swim fast @ 1:25 1x50 fast w/extra kick @ :45 1x50 recovery/float ] 200 cool down *4200 Total* B: 800 warm up (kick every 4th 50) 8x50 swim @ 1:10 (descend stroke count by 1 stroke, 1-4 & 5-8) 8x50 kick (4@ 1:30, 4@ 1:20) 4x100 pull @ 2:00 Main Set: 2x [ 200 pull @ 4:00 2x100 swim fast @ 1:55 1x50 fast w/extra kick @ :60 1x50 recovery/float ] 200 cool down *3200 Total* C: 400 warm up (kick every 4th 50) 8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8) 6x50 kick, with fins & :30 rest 4x100 pull w/:60 rest Main Set: [ 200 pull w/:60 2x100 swim fast w/:30 1x50 fast w/extra kick w/:15 1x50 recovery/float ] 100 cool down *2200 Total*

A: 500 choice warm up 8x25 drill @ :30 8x25 kick @ :40 8x25 swim @ :30 (descend 1-4, 5-8) 6x75 @ 1:10 (3/5/7 breathing pattern) 100 easy 4x100 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time) 3x300 pull smooth @ 4:30 4x75 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time) 3x200 pull smooth @ 3:00 4x50 ALL OUT!! @ 2:00 (swim easy or bob on wall) 200 cool down *4300 Total (estimate)* B: 400 choice warm up 8x25 drill @ :40 8x25 kick @ :50 8x25 swim @ :40 (descend 1-4, 5-8) 4x75 @ 1:40 (3/5/7 breathing pattern) 100 easy 4x100 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time) 3x200 pull smooth @ 4:00 4x75 ALL OUT!! @ 3:00 (swim at least a 50 easy with the extra time) 3x100 pull smooth @ 2:00 200 cool down *3400 Total (estimate)* C: 300 choice warm up 8x25 drill w/ :30 8x25 kick w/ :30 8x25 swim w/ :30 (descend 1-4, 5-8) 100 easy 4x50 ALL OUT!! @ 3:00 (swim at least a 50 easy with extra time) 2x200 pull smooth w/:60 rest 4x50 ALL OUT!! @ 3:00 (swim at least a 5...