Masters and Triathlon Swimming Workouts by Sara McLarty

A: 900 warm up (3x: 200 swim/50 kick/50 drill) 3 x [ 5x100 pull @ 1:25 (steady) 4x50 swim @ :50 (descend 1-4) 300 swim (FAST!!) w/:60 rest] 10x75 @ 1:15 (3/5/7 breathing pattern by 25) 200 cool down *4850 Total* B: 600 warm up (2x: 200 swim/50 kick/50 drill) 2 x [ 5x100 pull @ 1:50 (steady) 4x50 swim @ :60 (descend 1-4) 300 swim (FAST!!) w/:60 rest ] 10x75 @ 1:30 (3/5/7 breathing pattern by 25) 200 cool down *3550 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 5x100 pull w/:45 rest (steady) 4x50 swim w/:30 rest (descend 1-4) 300 swim (FAST!!) w/:60 rest 10x75 w/:40 rest (3/5/3 breathing pattern by 25) 100 cool down *2450 Total*

A: 500 warm up 6x50 kick @ 1:05 4x200 pull (buoy only) @ 3:10 5x50 kick @ :60 4x200 pull @ 2:55 4x50 kick @ :55 4x200 pull @ 2:40 3x50 kick @ :50 4x200 pull @ 2:30 2x50 kick (ALL OUT, for time) on 2:00 200 cool down *4900 Total* B: 400 warm up 5x50 kick @ 1:30 4x200 pull (buoy only) @ 4:00 4x50 kick @ 1:20 4x200 pull @ 3:50 3x50 kick @ 1:15 4x200 pull @ 3:40 2x50 kick (ALL OUT, for time) on 2:00 200 cool down *3700 Total* C: 400 warm up 5x50 kick w/:30 sec rest 3x200 pull @ 2:40 4x50 kick @ :50 3x200 pull @ 2:30 2x50 kick (ALL OUT, for time) on 2:00 100 cool down *2300 Total*

A: 600 choice warm up (fins optional) 24x25 @ :30 (3 as Distance Per Stroke; 1 as FAST Sprint!) 12x50 @ 1:05 (25 shooter/underwater kick; 25 easy swim) 8x75 @ 1:20 (kick/drill/swim by 25...mix up strokes) 6x100 pull @ 1:25 (steady/smooth) 4x150 @ 2:10 (3/5/7 breathing pattern by 50) 3x200 w/ fins w/:30 rest (50 kick/50 swim/repeat...would like to see some dolphin kick on back) 300 cool down *4500 Total* B: 500 choice warm up (fins optional) 20x25 @ :40 (3 as Distance Per Stroke; 1 as FAST Sprint!) 10x50 @ 1:15 (25 shooter/underwater kick; 25 easy swim) 6x75 @ 1:40 (kick/drill/swim by 25...mix up strokes) 5x100 pull @ 1:50 (steady/smooth) 3x150 @ 3:00 (3/5/7 breathing pattern by 50) 2x200 w/ fins w/:30 rest (50 kick/50 swim/repeat...would like to see some dolphin kick on back) 200 cool down *3500 Total* C: 400 choice warm up (fins optional) 16x25 w/:20 rest (3 as Distance Per Stroke; 1 as FAST Sprint!) 8x50 w/:30 rest (25 shooter/underwater kick; 25 easy swim) 4x75 w/:40 rest (kick/dril...

A: 5x200 warm up (1 @ 4:00, 1 @ 3:45, 1@3:30, 1@3:15, 1@ 3:00) 5 x [100 kick smooth @ 2:15 50 kick FAST @ :60] 4x50 @ :60 (3/5/7/9 breathing pattern by 50) 4x50 @ :55 (descend stroke count 1-4) 4x50 @ :50 (descend time 1-4) 100 easy 1 x [500 BROKEN as: 50, 25, 25; 75, 25; 50, 50; 75, 25; 50, 25, 25 ALL FAST (interval is :30 for 25s, :60 for 50s & 1:30 for 75s)] 100 easy 5 x [100 pull smooth @ 1:30 50 FAST pull @ :60] 6x25 (odds: easy/float; evens: DIVE SPRINT!) 200 cool down *4300 Total* B: 4x200 warm up (1 @ 4:30, 1 @ 4:15, 2 @4:00) 5 x [100 kick smooth @ 2:30 50 kick FAST @ 1:15] 4x50 @ 1:10 (3/5/7/9 breathing pattern by 50) 4x50 @ 1:10 (descend stroke count 1-4) 4x50 @ 1:00 (descend time 1-4) 100 easy 5 x [100 pull smooth @ 2:00 50 FAST swim @ 1:15] 6x25 (odds: easy/float; evens: DIVE SPRINT!) 200 cool down *3400 Total* C: 3x200 warm up (w/1:00 rest) 5x100 kick w/:45 rest (75 easy/25 FAST) 4x50 w/:30 rest (3/5 breathing pattern by 25) 4x50 w/:30 r...

**Back to Short Course Yards!** A: 400 swim 300 pull (buoy only) 200 drill (mix it up) 100 kick 8x75 @ 1:30 (kick/drill/swim by 25, reverse IM order) 10x125 (odds: free @ 1:45; evens: 25 free/100 IM @ 2:15) 200 easy IM (25 drill/25 swim) 3 x [300 pull @ 4:30 200 swim @ 3:00 (descend times 1-3) 100 IM FAST @ 2:00] 200 cool down *5000 Total* B: 400 swim 300 pull (buoy only) 200 drill (mix it up) 100 kick 8x75 @ 2:00 (kick/drill/swim by 25) 8x125 @ 2:30 (steady free swim) 200 recovery swim (25 drill/25 swim) 2 x [300 pull @ 5:00 200 swim @ 4:00 (descend times 1-2) 100 IM FAST @ 2:30] 200 cool down *4200 Total* C: 300 swim 200 drill (mix it up) 100 kick 8x75 w/:30 (kick/drill/swim by 25) 8x125 w/:60 rest (steady free swim, good effort) 2x200 pull w/:60 rest 100 cool down *2700 Total*

**Long Course Meters** A: 700 warm up (500 choice, 200 IM drill) 6x50 @ :60 (descend 1-3, 4-6) 2 x [100 pull, 200 pull, 300 pull, 300 swim, 200 swim, 100 swim (first round: 1:40 base; second round 1:30 base)] 1 x [50, 100, 150, 200, 150, 100, 50 (last 50m of each is FAST!) (:60, 1:50, 2:40, 3:30 base)] 100 easy 4x100 @ 1:50 (50 distance per stroke/50 swim smooth) 200 cool down *4900 Total* B: 600 warm up (400 choice, 200 drill) 6x50 @ 1:10 (descend 1-3, 4-6) 2 x [100, 200, 300, 200, 100 on 2:00 base (pull first round; swim second round)] 1 x [50, 100, 150, 100, 50 (last 50m of each is FAST!) (1:10 base)] 100 easy 3x100 @ 2:15 (50 distance per stroke/50 swim smooth) 200 cool down *3700 Total* C: 600 warm up (400 choice, 200 drill) 6x50 w/:30 rest (descend 1-3, 4-6) 100 pull, 200 pull, 300 swim, 200 swim, 100 swim w/:45-:60 rest 6x50 w/:30 rest (descend 1-3, 4-6) 3x100 w/:60 sec rest (50 distance per stroke/50 swim) 100 cool down *2500 Total*

**LCM** A: 800 warm up with fins (kick every 4th lap) 8x50 kick (4 @ 1:20, 4 @ 1:10) 300 easy pull 6x50 kick (3 @ 1:15, 3 @ 1:05) 200 easy pull 4x50 kick (2 @ 1:10, 2 @ 1:00) 100 easy pull 2x50 kick ALL OUT @ 2:00 100 easy recovery 500 pull steady (3/5 breathing pattern by 50) 400 swim steady (3/7 breathing pattern by 50) 300 pull steady (3/9 breathing pattern by 50) 200 cool down *4000 Total* B: 800 warm up with fins (kick every 4th lap) 8x50 kick (4 @ 1:40, 4 @ 1:30) 300 easy pull 6x50 kick (3 @ 1:30, 3 @ 1:20) 200 easy pull 4x50 kick 100 easy pull 2x50 kick ALL OUT @ 2:30 100 easy recovery 400 swim steady (3/5 breathing pattern by 50) 200 cool down *3200 Total* C: 600 warm up with fins (kick every 4th lap) 8x50 kick w/ fins w/ :30 sec rest 300 easy pull 6x50 kick no fins w/ :30 sec rest 200 easy pull 2x50 kick (25 FAST, 25 easy) 100 easy pull 300 swim steady (3/5 breathing pattern by 50) 100 cool down *2400 Total*

via email... Hi Sara, I just wanted to let you know how much I appreciate your online master's swim workouts! I am a triathlete (swimmer by nature) who swam competitively in high school. I took a 20 year hiatus from the pool until 2 years ago when I started triathlons...my first love is swimming. I live in a suburb outside of Dallas, Texas and we do not have a master's swim program. For a year, I created my own workouts out of necessity, BUT after watching some triathlons on TV and watching your incredible swim talent, I found your master's site on the web and I AM THRILLED!!! I print your workouts every week, take them to the pool with me and feel like I am a part of a larger swimming group!!! Just knowing you are training others in a group setting pushes me to complete your workouts-I can successfully complete the A group workouts which is a huge boost for me! SO... THANK YOU, from afar :) !!!!!! Amy from Texas

**Long Course Meters** A: 500 warm up 12x50 (odds: 25 scull/25 kick @ 1:30; evens: 25drill/25 swim @ 1:15) 5x500 broken: (200 pull @ 3:20, 200 swim @ 3:10, 100 kick @ 2:40) 600 w/ fins (50 dolphin kick/50 free kick/100 swim) 200 cool down *4400 Total* B: 500 warm up 10x50 (odds: 25 scull/25 kick @ 2:00; evens: 25drill/25 swim @ 1:30) 4x500 broken: (200 pull @ 4:00, 200 swim @ 3:50, 100 kick @ 3:00) 400 w/fins (50 dolphin kick/50 free kick/100 swim) 200 cool down *3600 Total* C: 500 warm up 8x50 w/:30 rest (odds: 25 scull/25 kick; evens: 25drill/25 swim) 3x300 broken: (200 pull, rest :20, 100 swim, :60 rest) 300 w/ fins (50 dolphin kick/50 swim) 100 cool down *2200 Total*

**Long Course Meters** A: 900 warm up…3x(200 free, 100 IM drill) 8x100 @ 2:00 (kick/swim/drill/swim by 25…IM order) 3x:(200 pull @ 3:10, 2x100 IM @1:45) 6x50 with band @ 1:15 6x100 pull @ 1:40 (3/5 breathing pattern by 50) 3x:(100 free @ 1:30, 2x50 @ :60 fly/back, breast/free) 200 cool down *4400 Total* B: 600 warm up…2x(200 free, 100 drill) 6x100 @ 2:20 (kick/swim/drill/swim by 25) 3x: (200 pull @ 4:00, 2x100 free @1:55) 2x150 free @ 3:00 (5/3/5 breathing pattern by 50) 3x:(100 pull @ 2:00, 2x50 free @ :55) 200 cool down *3500 Total* C: 600 warm up…2x(200 free, 100 drill) 5x100 w/:60 rest (kick/swim/drill/swim by 25) 4x: (100 pull w/:30 rest, 2x50 swim w/:15 rest) 2x150 free w/:60 rest (5/3/5 breathing pattern by 50) 100 cool down *2300 Total*

**Long Course Meters** A: 500 fins; 400 pull; 300 drill; 200 kick; 100 IM 9x50 @ 1:00 (descend 1-3, 4-6, 7-9) 50 easy 4x25 ALL OUT @ :45 (Yes, 25s…rest in the middle of the pool!) 100 easy Main Set: 2x: 6x50 ALL OUT (2 @ :50, 2 @ 1:10, 2 @ 1:30) 300 easy recovery (pull buoy optional) 600 with fins (100 back, 100 free) 200 cool down *4200 Total* B: 500 fins; 400 pull; 300 drill; 200 kick; 100 IM 9x50 @ 1:15 (descend 1-3, 4-6, 7-9) 50 easy Main Set: 6x50 ALL OUT (2 @ :60, 2 @ 1:20, 2 @ 1:40) 300 easy recovery (pull buoy optional) 600 with fins (100 back, 100 free) 200 cool down *3400 Total* C: 500 fins; 400 pull; 300 drill; 200 kick; 100 non-free 9x50 w/:30 rest (descend 1-3, 4-6, 7-9) 50 easy 300 with fins (50 back, 50 free) 100 cool down *2400 Total*

**Long Course Meters** A: 1000 warm up with fins 12x50 kick (1 fast on 1:10, 1 easy on 1:30) 5x200 swim on 3:15 (negative split at 100 wall) 500 pull (3/5 breathing pattern by 50m) 6x150 on 2:30 (100 smooth, :10 rest, 50 fast) 8x50 on 1:10 as 2x(5 breaths, 4 breaths, 3, 2...by 50) 200 cool down *4600 Total B: 1000 warm up with fins 8x50 kick (1 fast on 1:20, 1 easy on 1:40) 6x150 swim on 3:00 (negative split at 75) 500 pull (3/5 breathing pattern by 50) 4x150 (100 smooth, :10 rest, 50 fast) 200 cool down *3600 Total C: 500 warm up 6x50 kick with fins (1 easy, 1 fast w/:30 rest) 6x100 swim w/:45 rest (negative split at the 50) 300 pull (3/5 breathing pattern by 50) 4x100 swim (50 easy, :10 rest, 50 fast, :60 rest) 100 cool down *2200 Total