Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 choice warm up 6x75 @ 1:30 (kick/drill/swim) 9x50 @ :60 (descend 1-3, 4-6, 7-9) 3 x [6x100 @ 2:00 BEST Average 300 easy pull] 400 kick w/fins (50 dolphin kick on back/50 free kick) 200 cool down *4800 Total* B: 500 choice warm up 6x75 @ 1:40 (kick/drill/swim) 6x50 @ 1:10 (descend 1-3, 4-6, 7-9) 3 x [6x75 @ 2:00 BEST Average 250 easy pull] 300 kick w/fins (50 dolphin kick on back/50 free kick) 200 cool down *4000 Total* C: 400 choice warm up 4x75 w/ :30 sec rest (kick/drill/swim) 3x50 w/:20 rest (descend 1-3, 4-6, 7-9) 3 x [6x50 @ 2:00 BEST Average 200 easy pull] 300 kick w/fins (50 dolphin kick on back/50 free kick) 100 cool down *2800 Total*

A: 800 warm up (kick every 4th 50) 4x50 @ 1:05 (kick/drill by 25...IM order) 4x50 @ :55 (drill/swim by 25...IM order) 1x300 pull @ 4:30 2x300 pull @ 4:20 3x300 pull @ 4:10 9x100 swim (3 @ 1:30, 3 @ 1:25, 3 @ 1:20) 3x300 swim @ 4:10 200 cool down *5000 Total* B: 800 warm up (kick every 4th 50) 4x50 @ 1:15 (kick/drill by 25) 4x50 @ 1:05 (drill/swim by 25) 1x300 pull @ 5:40 2x300 pull @ 5:30 9x100 swim @ 1:45 2x300 swim @ 5:10 200 cool down *3800 Total* C: 600 warm up (kick every 4th 50) 3x50 w/:20 sec rest (kick/drill by 25) 3x50 w/:20 sec rest (drill/swim by 25) 7x100 pull w/:30 sec rest 3x300 swim w/:45 sec rest 100 cool down *2600 Total*

A: 600 choice warm up 12x50 @ :60 (4x: kick/swim, drill/swim, swim/build...reverse IM order) 5x200 pull @ 2:50 smooth 12x25 @ :40 (IM order...all STRONG!) 5x150 pull @ 2:05 smooth 12x25 @ :40 (from the middle of the pool...FAST turns...IM order) 5x100 pull @ 1:25 smooth 6x50 @ :60 IM switch (fly/back, breast/free) 200 cool down *4500 Total* B: 500 choice warm up 9x50 @ 1:10 (3x: kick/swim, drill/swim, swim/build) 4x200 pull @ 3:45 smooth 10x25 @ :45 (one easy, one STRONG!) 4x150 pull @ 3:00 smooth 8x25 @ :45 (from the middle of the pool...FAST turns) 4x100 pull @ 1:55 smooth 200 cool down *3400 Total* C: 400 choice warm up 9x50 w/:30 rest (3x: kick/swim, drill/swim, swim/build) 3x200 pull w/:30 rest (smooth) 8x25 w/:20 rest (one easy, one STRONG!) 3x150 pull w/:30 rest (smooth) 8x25 w/:20 rest (from the middle of the pool...FAST turns) 3x100 pull w/:30 rest 100 cool down *2700 Total*

**I apologize for the delay in posting the last couple of workouts. My personal computer crashed last week and it is currently in HP Land being repaired. Also, please note that a new POLL has been posted...feel free to take a peek:)** A: 800 warm up w/ fins (200 free, 200 IM drill, repeat) 8x75 @ 1:15 (swim/kick FAST/swim) 8x50 @ :60 (25 SPRINT/25 easy/kick hard on wall until :60) 8x25 @ :30 kick w/board (IM order) 6x75 pull @ 1:10 4x75 pull @ 1:05 2x75 pull @ 1:00 10x50 @ :55 (1 w/stick, 1 w/o stick) 8x50 @ :60 Swim Golf (lower stroke count & time 1-4, 5-8) 6x50 @ :60 w/band 4x50 @ 1:05 (1 w/ 4 breaths, 1 w/3 breaths, 1 w/2, 1 w/1 breath) 200 cool down *4400 Total* B: 600 warm up w/ fins (200 free, 200 IM drill, 200 free) 6x75 @ 1:45 (swim/kick FAST/swim) 6x50 @ 1:05 (25 SPRINT/25 easy/kick hard on wall until 1:05) 6x25 @ :60 kick w/board 6x75 pull @ 1:30 4x75 pull @ 1:25 2x75 pull @ 1:20 8x50 @ 1:05 (1 w/stick, 1 w/o stick) 6x50 @ 1:10 Swim Golf (lower stroke count & time 1-3...

A: 500 choice warm up 6x150 (3 @ 2:30, 3 @ 2:20) (50 kick/100 swim) 6x125 @ 1:50 (3/5/7/5/3 breathing pattern) 6x100 pull @ 1:30 5x100 pull @ 1:25 4x100 pull @ 1:20 6x25 @ :30 easy drill 4x100 swim @ 1:30 3x100 swim @ 1:25 2x100 swim @ 1:20 200 cool down *4900 Total* B: 500 choice warm up 5x150 @ 3:00 (50 kick/100 swim) 4x125 @ 2:10 (3/5/7/5/3 breathing pattern) 5x100 pull @ 1:50 4x100 pull @ 1:45 3x100 pull @ 1:40 6x25 @ :40 easy drill 3x100 swim @ 1:50 2x100 swim @ 1:45 1x100 swim @ 1:40 100 cool down *3600 Total* C: 400 choice warm up 4x150 w/:30 rest (50 kick/100 swim) 6x75 w/:30 (3/5/7 breathing pattern) 3x100 pull w/:30 3x100 pull w/:20 3x100 pull w/:10 8x25 @ :50 easy drill 100 cool down *2700 Total*

A: 600 choice warm up with fins 18x50 kick w/ fins (6 fly, 6back, 6 free) @ :50 5x100 swim @ 1:45 (50 br/50fr) 5 x [200 swim fast @ 2:40 50 easy @ :60] all with paddles and :30 sec rest: [400 back/free by 100 300 back/free by 75 200 back/free by 50 100 back/free by 25] 8x50 shooters w/ fins @ 1:30 (try to kick 50 yards underwater w/ no breath!) 200 cool down *4800 Total* B: 500 choice warm up with fins 15x50 kick w/ fins (5 fly, 5 back, 5 free) @ :55 5 x [200 swim fast @ 3:00 50 easy @ 1:10] all with :30 sec rest: [300 back/free by 75 200 back/free by 50 100 back/free by 25] 6x50 shooters w/ fins @ 1:30 (try to kick 50 yards underwater w/ no breath!) 200 cool down *3700 Total* C: 400 choice warm up with fins 12x50 kick w/ fins (4 fly, 4 back, 4 free) w/:20 rest 5 x [150 swim fast w/:15 rest 50 easy w/:30 rest] 300 pull smooth w/:30 rest 200 pull smooth w/:30 rest 100 pull smooth w/:30 rest 8x25 shooters w/ fins @ 1:30 (try to kick 25 yards underwater w/ no ...

A: 800 warm up (kick every 4th 50) 8x75 @ 1:20 (kick/drill/swim by 25...reverse IM order) 18x25 @ :30 (2 easy, 1 SPRINT!) 100 easy 5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100-200 between each) 9x100 pull @ 1:25 smooth 200 cool down *4200 Total* B: 800 warm up (kick every 4th 50) 6x75 @ 1:30 (kick/drill/swim by 25...reverse IM order) 18x25 @ :30 (2 easy, 1 SPRINT!) 100 easy 5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100-200 between each) 8x100 pull @ 1:45 smooth 200 cool down *3700 Total* C: 600 warm up (kick every 4th 50) 4x75 w/:30 rest (kick/drill/swim by 25...reverse IM order) 12x25 w/:20 rest (2 easy, 1 SPRINT!) 100 easy 5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100 between each) 6x100 pull @ 1:25 smooth 100 cool down *2700 Total*

A: 400 swim 300 pull 200 kick 100 IM 4x200 pull @ 3:00 4x100 swim @ 1:30 4x50 kick @ :60 3x200 pull @ 2:50 3x100 swim @ 1:25 3x50 kick @ :55 2x200 pull @ 2:40 2x100 swim @ 1:20 2x50 kick @ :50 8x50 w/stick (no-cheat-catch-up) @ :60 200 cool down *4700 Total* B: 400 swim 300 pull 200 kick 100 IM 3x200 pull @ 3:40 3x100 swim @ 1:50 3x50 kick @ 1:10 2x200 pull @ 3:30 2x100 swim @ 1:45 2x50 kick @ :60 10x50 w/stick (no-cheat-catch-up) @ 1:05 200 cool down *3400 Total* C: 300 swim 200 pull 100 kick 3x200 pull w/:60 rest 3x100 swim w/:45 rest 3x50 kick @ w/:30 rest 8x50 w/stick (no-cheat-catch-up) w/:30 rest 100 cool down *2200 Total*

A: FINS ON: 500 warm up 8 x [75 @ 1:10 (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle) 50 @ :50 (easy swim)] FINS OFF! 100 easy swim 6x100 kick @ 2:00 w/board 12x50 @ :55 (drill/swim by 25; IM order) 4x300 @ 4:40 (descend 1-4!! 100 swim/100 kick/100 swim) 4x200 pull @ 2:50 (descend 1-4!!) 200 cool down *5000 Total* B: FINS ON: 500 warm up 6 x [75 @ 1:20 (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle) 50 @ :60 (easy swim)] FINS OFF! 100 easy swim 5x100 kick @ 2:30 w/board 8x50 @ :55 (drill/swim by 25) 3x300 w/:30 rest (descend 1-3!! 100 swim/100 kick/100 swim) 3x200 pull @ 3:30 (descend 1-3!!) 200 cool down *3900 Total* C: FINS ON: 400 warm up 4 x [75 w/:30 rest (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle) 50 w/:20 rest (easy swim)] FINS OFF! 50 easy swim 4x100 kick w/:60 rest (use a kick board) 8x50 w/:30 rest (drill/swim by 25) 2x300 w/:60 rest (100 swim/100 kick/100 swim) 2x200 pull w/:45 rest 100 cool down ...

A: 500 warm up 8x75 @ 1:15 (kick/drill/swim by 25; IM order) 12x25 @ :30 (descend 1-3 fly, 4-6 back, 7-9 breast, 10-12 free) 100 IM easy 4 x [200 pull @ 2:50 150 swim @ 2:10 100 IM @ 1:40 50 FAST free @ :60] 3 x [150 pull @ 2:10 100 IM @ 1:40 50 FAST kick @ 1:30] 200 cool down *4600 Total* B: 500 warm up 6x75 @ 1:30 (kick/drill/swim by 25) 12x25 @ :30 (descend 1-3, 4-6, 7-9, 10-12) 3 x [200 pull @ 3:30 150 swim @ 2:50 100 IM @ 2:00 50 FAST free @ 1:30] 2 x [150 pull @ 3:00 100 IM @ 2:00 50 FAST kick @ 2:00] 200 cool down *3700 Total* C: 400 warm up 4x75 w/:45 sec rest (kick/drill/swim by 25) 8x25 @ :45 (descend 1-4, 5-8) 2 x [200 pull @ 2:50 150 swim @ 2:10 100 IM @ 1:40 50 FAST free @ :60] 2 x [150 pull @ 2:10 100 IM @ 1:40 50 FAST kick @ 1:30] 100 cool down *2600 Total*

A: 600 warm up (kick every 4th 50) 4x50 @ 1:05 (kick/swim by 25...reverse IM order) 4x50 @ 1:00 (drill/swim by 25...reverse IM order) 4x50 @ :55 (swim/build by 25...reverse IM order) 8 Minute Kick (:40 sec easy, :20 sec FAST!) 6x50 @ :60 w/ band (tubing around your ankles) 3x100 @ 1:30 w/band & buoy 300 w/:60 rest w/band, buoy & paddles 8 Minute Kick (:30 sec easy, :30 sec FAST!) 6x50 @ :60 w/ band (tubing around your ankles) 3x100 @ 1:30 w/band & buoy 300 w/:60 rest w/band, buoy & paddles 3 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!) 200 cool down *4300 Total* B: 600 warm up (kick every 4th 50) 4x50 @ 1:15 (kick/swim by 25) 4x50 @ 1:05 (drill/swim by 25) 4x50 @ :55 (swim/build by 25) 8 Minute Kick (:40 sec easy, :20 sec FAST!) 3x100 @ 1:50 w/buoy 300 w/:60 rest w/buoy & paddles 8 Minute Kick (:30 sec easy, :30 sec FAST!) 3x100 @ 1:50 w/buoy 300 w/:60...

A: 400 warm up 8x50 @ :55 (kick/drill by 25) 12x75 @ 1:15 (odds: fly/back/breast; evens: back/breast/free) 400 pull w/:30 rest 8x25 @ :30 (odds: easy; evens: ALL OUT!!) 300 pull w/:30 rest 6x25 @ :30 (odds: easy; evens: ALL OUT!!) 200 pull w/:30 rest 4x25 @ :45 (odds: easy; evens: ALL OUT from a dive!!) 100 pull w/:30 rest 2x25 @ :45 (odds: easy; evens: ALL OUT from a dive!!) 400 pull (3/5 breathing pattern by 50) 12x75 w/fins @ 1:10 (kick underwater past 3rd line...off EVERY wall!!) 200 cool down *4700 Total* B: 400 warm up 8x50 @ 1:05 (kick/drill by 25) 12x75 @ 1:30 (odds: fly/back/breast; evens: all free) 400 pull w/:30 rest 8x25 @ :35 (odds: easy; evens: ALL OUT!!) 300 pull w/:30 rest 6x25 @ :35 (odds: easy; evens: ALL OUT!!) 200 pull w/:30 rest 4x25 @ :50 (odds: easy; evens: ALL OUT from a dive!!) 100 pull w/:30 rest 2x25 @ :50 (odds: easy; evens: ALL OUT from a dive!!) 8x75 w/fins @ 1:25 (kick underwater past 3rd line...off EVERY wall!!) 200 cool down *3800 Total* C: 400 warm...