Masters and Triathlon Swimming Workouts by Sara McLarty

Happy Halloween!! Today's workout was a bit of a party...instead of trying to remember the exact workout...enjoy yesterday's age-group workout instead: 300 free w/fins 200 IM w/ fins 20x25 kick @ :40 (1 easy, 1 fast freestyle) 10x50 free swim (5 @:55, 5 @ :50) 10x50 IM switch @ :60 (odds: fly/back, evens: breast/free) 10x50 free swim (3/5/7/9 breathing pattern by 50) 10x50 IM switch @ :55 10x50 free swim (5 @ :50, 5 @ :45) 200 cool down

A: 600 warm up (4x100 swim/50 kick) 8x50 @ :60 (drill/swim by 25) 8x25 @ :30 (1 fast/1 easy) 3 x [100 all out 100 easy :30 sec rest] 300 pull smooth 3 x [75 all out 75 easy :30 sec rest] 300 pull smooth 3 x [50 all out 50 easy :30 sec rest] 300 pull smooth 3 x [25 all out 25 easy :30 sec rest] 300 pull smooth 4x150 swim w/:15 rest (3/5/7 breathing pattern by 50) 100 cool down *4600 Total* B: 600 warm up (4x100 swim/50 kick) 6x50 @ 1:10 (drill/swim by 25) 6x25 @ :40 (1 fast/1 easy) 3 x [100 all out 100 easy :30 sec rest] 300 pull smooth 3 x [75 all out 75 easy :30 sec rest] 300 pull smooth 3 x [50 all out 50 easy :30 sec rest] 300 pull smooth 3 x [25 all out 25 easy :30 sec rest] 200 cool down *3600 Total* C: 600 warm up (4x100 swim/50 kick) 6x50 w/:20 (drill/swim by 25) 6x25 @ :50 (1 fast/1 easy) 3 x [100 all out 100 easy :30 sec rest] 300 pull smoo...

A: 500 choice warm up 12x50 @ :60 (kick/drill by 25) 6x50 @ :50 (descend 1-3, 4-6) 3x300 @ 4:30 (100 free/100 IM/100 free) 3x300 @ 4:20 (strong pull) 3x300 @ 4:10 (negative split @ 150 wall) 8x25 @ :30 easy drill 4x150 w/ :15 rest (3/5/7 breathing pattern by 50) 100 cool down *5100 Total* B: 500 choice warm up 10x50 @ 1:10 (kick/drill by 25) 6x50 @ :60 (descend 1-3, 4-6) 3x200 @ 3:45 (150 free/50 non-free) 3x200 @ 3:30 (strong pull) 3x200 @ 3:30 (negative split @ 100 wall) 6x25 @ :35 easy drill 3x150 w/ :20 rest (3/5/7 breathing pattern by 50) 100 cool down *3800 Total* C: 500 choice warm up 8x50 w/:15 rest (kick/drill by 25) 6x50 w/:20 rest (descend 1-3, 4-6) 2x200 w/:20 rest (150 free/50 non-free) 2x200 w/:20 rest (strong pull) 2x200 w/:20 rest (negative split @ 100 wall) 8x25 @ :45 easy drill 100 cool down *2700 Total*

A: 4x200 choice w/:20 sec rest 8x50 kick @ 1:05 (descend 1-4, 5-8) 6x50 drill @ :55 (make the drills count!) 4x50 swim @ :50 (descend 1-4) 5x200 Broken: (100 pull smooth @ 1:30, 50 swim strong @ 1:00, 2x25 SPRINT @ :30) 6x25 easy drill @ :30 4x150 @ 2:20 (free/non-free/free by 50) 9x100 swim (1 FAST, 1 ez, 2 FAST, 1 ez, 3 FAST, 1 ez...FAST @ 1:40; ez @ 2:00) 200 cool down *4600 Total* B: 4x200 choice w/:20 sec rest 8x50 kick @ 1:15 (descend 1-4, 5-8) 6x50 drill @ 1:05 (make the drills count!) 4x50 swim @ :60 (descend 1-4) 5x200 Broken: (100 pull smooth @ 1:45, 50 swim strong @ 1:00, 2x25 SPRINT @ :30) 6x25 easy drill @ :40 4x150 @ 2:40 (free/non-free/free by 50) 200 cool down *3600 Total* C: 4x200 choice w/:20 sec rest 6x50 kick w/ :15 rest (descend 1-3, 4-6) 6x50 drill w/ :15 rest (make the drills count!) 6x50 swim w/ :15 rest (descend 1-3, 4-6) 9x100 swim (1 FAST, 1 ez, 2 FAST, 1 ez, 3 FAST, 1 ez...FAST w/:10 rest; ez w/:45 rest) 100 cool down *2700 Total*

A: 400 swim 300 pull 200 kick 100 IM drill 12x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next :60) 10x75 (odds: fly/back/breast @ 1:20; evens: free @ 1:00) 10 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy) 5 x [50 FAST @ :40 50 easy@ 1:00 100 FAST @ 1:20 100 easy @ 2:00] 200 cool down *4500 Total* B: 400 swim 300 pull 200 kick 100 drill 10x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next 1:10) 8x75 swim free @ 1:20 8 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy) 3 x [50 FAST @ :45 50 easy@ 1:10 100 FAST @ 1:30 100 easy @ 2:20] 200 cool down *3600 Total* C: 400 swim 300 pull 200 kick 100 drill 8x50 as: 25 FAST, 25 easy, :15 sec of hard kicking on wall) 6x75 pull free w/:20-:30 rest 5 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy) 4 x [50 FAST w/:10 50 easy w/:30] 100 cool down *2700 Total*

A: 1000 choice warm up 20x50 swim (5 @ :55, 5@:50, 5@:45, 5@:40) 10x100 pull (4 strong @ 1:20, 1 easy @ 1:40) 5x200 IM @ 3:30 (1 kick/swim, 1 drill/swim, 3 swim) 500 Free Swim For Time (find someone to record your 100 splits) 200 cool down *4700 Total* B: 1000 choice warm up 20x50 swim (5 @ 1:05, 5@ :60, 5@ :55, 5@ :50) 10x100 pull (4 strong @ 1:45, 1 easy @ 2:15) 2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25) 400 Free Swim For Time (find someone to record your 100 splits) 200 cool down *4000 Total* C: 800 choice warm up 12x50 swim (4 w/:20 rest, 4 w/:15 rest, 4 w/:10 rest) 6x100 pull (2 strong w/:15 rest, 1 easy w/:60 rest) 2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25) 200 Free Swim For Time (find someone to record your 100 splits) 100 cool down *2700 Total*

A: 15 minute Snake Warm Up (or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25) 12x50 w/:20 rest (1 with stick, 1 w/out stick) 5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25) 400 kick w/fins (50 dolphin kick on back, 50 free kick) 8x25 w/fins @ :60 (kick underwater w/ NO breath!) 6x150 pull @ 2:05 4x125 IM @ 2:15 (#1: 50 fly, #2: 50 back, etc) 5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water) 200 cool down *4800 Total* B: 15 minute Snake Warm Up (or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25) 10x50 w/:20 rest (1 with stick, 1 w/out stick) 5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25) 400 kick w/fins (50 dolphin kick on back, 50 free kick) 8x25 w/fins @ :60 (kick underwater w/ NO breath!) 6x100 pull @ 1:50 5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water) 200 cool down *3900 Total* C: 15 minute Snake Warm Up (or...3 x 300...1 swim, 1 kick/swim by 25, 1 drill/swim by 25) 8x50 w/:2...

A: 800 (kick every 4th 50) 12x50 @ :60 (3 kick HARD, 1 swim EZ) 12x25 @ :30 (IM order...2 drill, 1 swim) 4 x [100 @ 1:15 HARD 50 @ 1:15 recovery 150 @ 1:50 HARD 100 @ 1:50 recovery] 5 x [200 (broken) IM HARD: (25 fly @ :30 50 fl/bk @ :60 50 bk/br @ :60 50 br/fr @ :60 25 free @ :30) 100 recovery free @ 2:00] 200 cool down *5000 Total* B: 800 (kick every 4th 50) 12x50 @ 1:10 (3 kick HARD, 1 swim EZ) 12x25 @ :35 (2 drill, 1 swim) 4 x [100 @ 1:45 HARD 50 @ 1:45 recovery 150 @ 2:30 HARD 100 @ 2:30 recovery] 6x100 pull @ 1:55 (smooth) 200 cool down *4100 Total* C: 600 (kick every 4th 50) 8x50 w/:30 rest (3 kick HARD, 1 swim EZ) 12x25 @ :50 (2 drill, 1 swim) 4 x [100 HARD w/ :15 rest 50 recovery w/ :45 rest] 5x100 pull (smooth) w/:30 rest 100 cool down *2500 Total*

A: 500 warm up 300 kick smooth 5x100 kick strong @ 2:00 2x300 pull @ 4:15 5x100 pull @ 1:25 2x300 swim @ 4:15 5x100 swim @ 1:20 2x300 pull @ 4:15 5x100 pull @ 1:15 200 cool down *4800 Total* B: 500 warm up 200 kick smooth 4x100 kick strong @ 2:15 2x200 pull @ 3:30 4x100 pull @ 1:45 2x200 swim @ 3:30 4x100 swim @ 1:45 2x200 pull @ 3:30 4x100 pull @ 1:45 200 cool down *3700 Total* C: 400 warm up 200 kick smooth 4x75 kick strong w/:20 rest 2x200 pull w/:30 rest 4x75 pull w/:20 rest 2x200 swim w/:30 rest 4x75 swim w/:20 100 cool down *2400 Total*

A: 500 warm up 8x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) @ 1:45 3 x [50 pull @ :45 100 pull @ 1:25 150 pull @ 2:05 200 pull @ 2:45] 2 x [50 swim...climb out of pool...10 squats...dive into pool... 50 swim...climb out...10 jumping-jacks...dive in... 50 swim...climb out...10 lunge-jumps...dive in... 50 swim...climb out...10 push-ups...extra :30 sec rest...repeat] RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest. 9x100 IM (1 kick @ 2:00, 1 drill @ 1:50, 1 swim @ 1:40) 200 cool down *4300 Total* B: 500 warm up 8x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) @ 2:15 3 x [50 pull @ :60 100 pull @ 1:50 150 pull @ 2:40] 2 x [50 swim...climb out of pool...10 squats...dive into pool... 50 swim...climb out...10 jumping-jacks...dive in... 50 swim...climb out...10 lunge-jumps...dive in... 50 swim...climb out...10 push-up...

A: 500 choice warm up 8x50 kick/drill @ :60 12x25 @ :30 (2 easy/1 FAST) 3 x [ 3x100 free @ 1:15 or 1:20 (tight interval) 100 easy 3x100 free @ 1:55 FAST!! 100 easy ] 5x200 pull @ 2:50 200 cool down *4800 Total* B: 500 choice warm up 8x50 kick/drill @ 1:10 12x25 @ :40 (2 easy/1 FAST) 2 x [ 3x100 free @ 1:40 or 1:45 (tight interval) 100 easy 3x100 free @ 2:20 FAST!! 100 easy ] 5x150 pull @ 2:45 200 cool down *3700 Total* C: 400 choice warm up 6x50 kick/drill w/:30 rest 8x25 w/:20 rest (1 easy/1 FAST) 3x100 free w/:10 sec rest 100 easy 3x100 free FAST!! w/:60 sec rest 100 easy 5x100 pull w/:30 rest 100 cool down *2300 Total*

A: 600 choice warm up 16x50 swim (4 @ :55, 4 @ :50, 4 @ :45, 4 @ :40) 12x75 pull (4 @ 1:15, 4 @ 1:05, 4 @ :55) 8x100 swim (4 @ 1:25, 4 @ 1:20) 100 easy 10x25 kick @ :30 6 x [ 100 kick @ 2:00 150 swim @ 2:00 ] 200 cool down *5100 Total* B: 500 choice warm up 16x50 swim (4 @ 1:05, 4 @ 1:00, 4 @ :55, 4 @ :50) 12x75 pull (4 @ 1:30, 4 @ 1:20, 4 @ 1:15) 8x100 swim (4 @ 1:55, 4 @ 1:50) 100 easy 12x25 kick @ :40 200 cool down *3500 Total* C: 300 swim 200 pull 100 kick 12x50 (4 w/:30 rest, 4 w/:20 rest, 4 w/:10 rest) 8x75 pull (4 w/:20 rest, 4 w/:10 rest) 4x100 swim w/:15 rest 8x25 kick @ :50 or :60 100 cool down *2500 Total*

A: 400 swim 300 pull 200 kick 100 IM 2x [8x50 kick (1 fast, 1 ez, 2 fast, 1 ez, 3 fast...fast @ :60, ez @ 1:15) 200 easy swim w/ :30 rest] FINS ON: 12x50 @ :55 kick on back (odds: dolphin kick, evens: flutter kick) 12x25 @ :30 swim (odds: fly, evens: back) FINS OFF 8x75 @ 1:20 (back/breast/free by 25) 5x100 @ 1:40 (50 w/stick, 50 w/out stick) 200 cool down *4400 Total* B: 400 swim 300 pull 200 kick 100 IM 2x [8x50 kick (1 fast, 1 ez, 2 fast, 1 ez, 3 fast...fast @ 1:10, ez @ 1:30) 200 easy swim w/ :30 rest] FINS ON: 12x50 @ :60kick on back (odds: dolphin kick, evens: flutter kick) 12x25 @ :30 swim free FINS OFF 6x75 @ 1:20 swim free 200 cool down *3700 Total* C: 300 swim 200 pull 100 kick 2x [5x50 kick (1 fast, 1 ez, 1 fast, 1 ez, 1 fast w/:20 rest) 100 swim easy) 4x75 w/:20 rest (3/5/7 breathing pattern by 25) 4x75 w/ :20 rest (drill/easy swim/fast swim by 25) 4x75 w/ :30 rest (all with stick or catch-up drill) 100 easy *2300 Total*