Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (2x: 200 swim/50 kick/50 drill) 18x25 @ :30 (2 drill, 1 build) 9x50 @:50 (descend 1-3, 4-6, 7-9) 4x100 @ 1:30 (rotating 25...#1: first 25 FAST, remainder easy; #2: second 25 FAST, etc) 100 easy 500 FAST...FOR TIME!!! 100 easy 5x200 pull @ 2:45 smooth 10x75 pull @ 1:10 (3/5/7 breathing pattern) 200 cool down *4500 Total* B: 600 warm up (2x: 200 swim/50 kick/50 drill) 12x25 @ :30 (2 drill, 1 build) 6x50 @ :60 (descend 1-3, 4-6) 4x100 @ 2:00 (rotating 25...#1: first 25 FAST, remainder easy; #2: second 25 FAST, etc) 100 easy 400 FAST...FOR TIME!!! 100 easy 4x200 pull @ 3:30 smooth 4x75 pull @ 1:30 (3/5/7 breathing pattern) 200 cool down *3500 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 12x25 w/:20 sec rest (2 drill, 1 build) 4x50 w/:30 rest (descend 1-4) 100 easy 300 FAST...FOR TIME!!! 100 easy 3x200 pull smooth w/:30 rest 4x75 pull w/:20 rest (3/5/7 breathing pattern) 100 cool down *2600 Total*

*Long Course Meters* A: 600 choice warm up w/ fins 6x100 w/ fins @ 2:00 (15 meters underwater kick off each wall, kick the rest on your back) 4x50 @ :60 (15 meters fast, 35 easy) 4x50 @ :60 (35 meters easy, 15 fast) 6x200 broken (100 pull smooth @ 1:30 50 swim @ 90% @ :60 50 swim @ 100% @ 1:30) 6x50 @ 1:15 w/ BAND 6x50 @ 1:00 w/board (odds: kick; evens: pull w/board) 4x100 @ 2:00 (free/back/breast/free) 200 cool down *4000 Total* B: 600 choice warm up w/ fins 6x100 w/ fins @ 2:00 (15 meters underwater kick off each wall, kick the rest on your back) 4x50 @ 1:15 (15 meters fast, 35 easy) 4x50 @ 1:15 (35 meters easy, 15 fast) 4x200 broken (100 pull smooth @ 1:50 50 swim @ 90% @ 1:10 50 swim @ 100% @ 1:30) 6x50 @ 1:30 w/ BAND 6x50 @ 1:15 w/board (odds: kick; evens: pull w/board) 200 cool down *3200 Total* C: 500 choice warm up w/ fins 5x100 w/ fins w/:40 sec rest (15 meters und...

*Long Course Meters* A: 500 choice warm up 8x50 kick fast @ :60 with fins 6 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds) 4x50 drill @ 1:05 14x50 (1 FAST @ :50, 1 easy @ 1:10, 2 FAST @ :50, 1 ez, 3 FAST, 1 easy, 4 FAST, 1 ez) 4x200 pull w/:30 rest (3/5/7/9 breathing pattern by 50) 8x50 pull @ 1:10 (1 FAST, 1 easy) 200 cool down *4100 Total* B: 500 choice warm up 8x50 kick fast @ 1:10 with fins 4 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds) 4x50 drill @ 1:15 14x50 (1 FAST @ :60, 1 easy @ 1:20, 2 FAST @ :60, 1 ez, 3 FAST, 1 easy, 4 FAST, 1 ez) 4x100 pull w/:30 rest (3/5 breathing pattern by 50) 4x50 pull @ 1:30 (1 FAST, 1 easy) 200 cool down *3200 Total* C: 400 choice warm up 6x50 kick fast @ 1:30 with fins 3 x Suicides: (15 meters out, 15 back to wall, 25 out, 25 back, 50 meters, rest :30 seconds) 4x50 drill w/:30 rest 10x50 w/:20 sec rest (1 FAST, 1 easy, 2 FAST, 1 ez, 3 FAST, 1 easy) 4x100...

**Long Course Meters** A: 600 warm up 2x(200 swim/50 kick/50 drill) 12x50 @ :60 (descend stroke count 1-4) 4x50 @ :60 descend 1-4 4x100 swim @ 1:45 (Best Average) 400 pull smooth 4x100 swim @ 2:00 (Best Average) 400 pull smooth 4x50 IM Order @ 1:15 (kick/drill by 25) 4x100 IM swim @ 2:00 400 pull (back/free by 50) 200 cool down *4200 Total* B: 600 warm up 2x(200 swim/50 kick/50 drill) 8x50 @ 1:15 (descend stroke count 1-4) 4x50 @ 1:10 descend times 1-4 4x100 swim @ 2:15 (Best Average) 400 pull smooth 4x100 swim @ 2:30 (Best Average) 400 pull smooth 4x50 @ 1:30 (kick/drill by 25) 200 cool down *3200 Total* C: 600 warm up 2x(200 swim/50 kick/50 drill) 8x50 w/:20 (descend stroke count 1-4) 4x50 w/:30 descend times 1-4 4x100 swim w/:60 (Best Average) 400 pull smooth 4x50 w/:30 (kick/drill by 25) 100 cool down *2300 Total*

A: 4x200 warm up w/:20 rest 8x50 w/stick @ :60 (catch-up drill) 8x50 @ :50 (descend stroke count 1-4, 5-8) 10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat) FINS ON: 6x50 kick w/board @ :45 8x25 underwater kick (no breath) @ :45 FINS OFF 6x75 @ 1:15 (3/5/7 breathing pattern by 25) 12x25 @ :40 (3/2/1/0 breaths allowed by 25) 6x125 pull smooth @ 1:45 200 cool down *4200 Total* B: 4x200 warm up w/:20 rest 8x50 w/stick @ 1:10 (catch-up drill) 6x50 @ :60 (descend stroke count 1-3, 4-6) 10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat) FINS ON: 5x50 kick w/board @ :55 8x25 underwater kick (no breath) @ :55 FINS OFF 4x75 @ 1:30 (3/5/7 breathing pattern by 25) 12x25 @ :45 (4/3/2/1 breaths allowed by 25) 6x100 pull smooth @ 2:00 200 cool down *3700 Total* C: 3x200 warm up w/:20 rest 6x50 w/stick w/:20 sec rest (catch-up drill) 4x50 w/:20 rest (descend stroke count 1-4) 10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat) FINS ON: 4x50 kick w/board w/...

A: 500 warm up 4x50 kick @ :60 4x50 drill @ :55 4x50 swim @ :50 (descend 1-4) 10x25 @ :30 (1 easy, 1 FAST) 10x150 swim (1 FAST, 1 easy...2 combined on 5:00) 400 pull smooth (50 back/50 free) 12x25 @ :30 IM order (kick/drill/swim) 10x75 swim (1 fly/back/breast FAST, 1 easy free...2 combined on 3:00) 200 cool down *4500 Total* B: 500 warm up 4x50 kick @ 1:10 4x50 drill @ 1:05 4x50 swim @ :60 (descend 1-4) 8x25 @ :40 (1 easy, 1 FAST) 10x100 swim (1 FAST, 1 easy...2 combined on 5:00) 300 pull smooth (50 back/50 free) 8x25 @ :40 (kick/drill/swim) 5x100 swim @ 3:00 (75 FAST, 25 easy recovery) 200 cool down *3500 Total* C: 400 warm up 4x50 kick w/:20 4x50 drill w/:20 4x50 swim w/:20(descend times 1-4) 8x25 @ :60 (1 easy, 1 FAST) 10x75 swim (1 FAST, 1 easy...2 combined on 5:00) 300 pull smooth (50 back/50 free) 100 cool down *2400 Total*

A: 800 warm up w/ fins (kick every 4th 50) 2 x [3x100 kick @ 2:00 6x50 kick @ :60 :30 sec extra rest] 6x200 pull @ 3:00 (odds: back/free by 50; evens: strong free) 8x25 drill @ :30 (IM order) 24x50 FAST 3x(1 fly @ :60, 1 back @ :60, 1 breast @ :60, 5 free @ :40) 200 cool down *4800 Total* B: 600 warm up w/ fins (kick every 4th 50) 2 x [3x100 kick @ 2:20 4x50 kick @ 1:10 :30 sec extra rest] 5x200 strong pull @ 3:40 8x25 drill @ :40 16x50 free swim @ :60 (descend 1-4) 200 cool down *3800 Total* C: 600 warm up w/ fins (kick every 4th 50) 3x100 kick w/:30 6x50 kick w/:20 3x200 strong pull w/:30 rest 8x25 drill @ :50 12x50 free swim w/:20 rest (descend 1-4) 100 cool down *2700 Total*

**Please take a second to vote for your workout level on the newest poll in the right column. Thanks for letting me know what you are doing in the pool:)!** A: 600 warm up with fins 12x50 @ :60 (odds: fast free kick; evens: swim IM order) 8x25 @ :30 pull 3 x pull [100 @ 1:20 200 @ 2:40 300 @ 4:00] 50 easy 3 x swim [50 @ :40 100 @ 1:20 150 @ 2:00] 50 easy 3 x swim (breathing every 5) [25 @ :30 50 @ :60 75 @ 1:30] 200 cool down *4800 Total* B: 600 warm up with fins 12x50 @ 1:10 (odds: fast free kick; evens: easy swim) 8x25 @ :30 pull 2 x pull [100 @ 1:45 200 @ 3:30 300 @ 5:15] 50 easy 2 x swim [50 @ :50 100 @ 1:40 150 @ 2:30] 50 easy 2 x swim (breathing every 5) [25 @ :30 50 @ :60 75 @ 1:30] 200 cool down *3800 Total* C: 500 warm up with fins 10x50 w/:20 rest (odds: fast free kick; evens: easy swim) 8x25 @ :50 pull 3 x pull [50 w/:15 100 w/:20 1...

A: 500 warm up 10x50 kick/drill by 25 @ 1:05 20x25 @ :30 (descend 1-4, 5-8, etc) main set: 4x 150 fast, 100 easy (all @ 2:00) *:60 rest 4x 100 fast, 50 easy (all @ 1:20) *:60 rest 4x 50 fast, 25 easy (all @ :40) * :60 rest 5x200 pull smooth @ 3:00 200 cool down *4600 Total* B: 400 warm up 8x50 kick/drill by 25 @ 1:20 16x25 @ :35 (descend 1-4, 5-8, etc) main set: 3x 150 fast, 100 easy (all @ 2:30) *:60 rest 3x 100 fast, 50 easy (all @ 1:40) *:60 rest 4x 50 fast, 25 easy (all @ :50) * :60 rest 3x200 pull smooth @ 3:45 200 cool down *3500 Total* C: 400 warm up 8x50 kick/drill by 25 w/:20 rest 16x25 @ :45 (descend 1-4, 5-8, etc) main set: 2x 150 fast, 100 easy (all w/:60 rest) 2x 100 fast, 50 easy (all w/:45 rest) 4x100 pull smooth w/:15 rest 100 cool down *2500 Total*

A: 900 warm up 3x(200 swim/50 kick/50 drill) 12x50 kick (1 fast @ 1:00, 1 easy @ 1:10) 5x200 swim @ 2:50 (negative split at 100 wall) 5x200 pull @ 2:40 (negative split at 100 wall) 6x150 @ 2:15 (100 smooth, :5 rest, 50 fast) 8x25 @ :40 2x(3 breaths, 2 breaths, 1, 0...by 25) 200 cool down *4800 Total B: 900 warm up 3x(200 swim/50 kick/50 drill) 12x50 kick (1 fast @ 1:10, 1 easy @ 1:20) 4x200 swim @ 3:30 (negative split at 100 wall) 4x200 pull @ 3:30 (negative split at 100 wall) 8x25 @ :45 2x(4 breaths, 3 breaths, 2, 1...by 25) 200 cool down *3500 Total C: 600 warm up 2x(200 swim/50 kick/50 drill) 6x50 kick w/:15 rest (1 fast, 1 easy) 4x200 swim w/:30 (negative split at 100 wall) 4x200 pull w/:30 (negative split at 100 wall) 8x25 @ 1:00 2x(5 breaths, 4 breaths, 3, 2...by 25) 100 cool down *2800 Total

A: 600 choice warm up 15 x 50 (5 kick @ 1:10, 5 drill @ 1:00, 5 swim @ :50) 8 x 100 (odds: IM @ 1:45, evens: free @ 1:25) 3 x 300 with fins w/:20 rest (kick/swim by 50) 4 x 200 pull @ 2:45 9 x 50 on 1:00 (3/5/7 breathing pattern by 50) 200 cool down *4550 total* B: 500 warm up 12 x 50 (4 kick @ 1:20, 4 drill @ 1:10, 4 swim @ 1:00) 6 x 100 free swim @ 1:50 3 x 300 with fins w/:20 rest (kick/swim by 50) 4 x 100 pull on 1:45 9 x 50 on 1:10 (3/5/7 breathing pattern by 50) 200 cool down *3650 total* C: 400 warm up 9 x 50 w/:15 rest(3 kick, 3 drill, 3 swim) 4 x 100 free swim w/:20 rest 4 x 100 pull w/:20 rest 3 x 200 with fins w/:30 rest (kick/swim by 50) 6 x 50 w/:30 rest (3/5/7 breathing pattern by 50) 100 cool down *2600 total*

A: 500 warm up 8x75 @ 1:15 (kick/drill/swim by 25) 16x25 swim@ :30 (2 easy/1 FAST) Main Set (all swim as 1 easy/1 FAST): [ 2x25 @ :25 4x50 @ :50 6x75 @ 1:15 8x100 pull @ 1:40 6x75 @ 1:15 4x50 @ :50 2x25 @ :25 ] 500 w/ fins (50 back/50 free) 200 cool down *4700 Total* B: 500 warm up 8x75 @ 1:30 (kick/drill/swim by 25) 16x25 swim@ :35 (2 easy/1 FAST) Main Set (all swim as 1 easy/1 FAST): [ 2x25 @ :30 4x50 @ :60 6x75 @ 1:30 8x100 pull @ 2:00 ] 400 w/ fins (50 back/50 free) 200 cool down *3700 Total* C: 500 warm up 6x75 w/:20 (kick/drill/swim by 25) 12x25 swim @ :45 (2 easy/1 FAST) Main Set (all swim as 1 easy/1 FAST): [ 2x25 w/:15 4x50 w/:15 6x75 pull w/:15 4x50 w/:15 2x25 w/:15 ] 300 w/ fins (50 back/50 free) 200 cool down *2700 Total*

A: 400 swim 300 pull 200 kick 100 IM drill 10x100 free swim (5 @ 1:30, 5 @ 1:20) 10x100 IM swim (5 @ 1:50, 5 @ 1:40) 10x100 pull (5 @ 1:25, 5 @ 1:20) 10x100 free swim (5 @ 1:20, 5 @ 1:15) 200 cool down *5200 Total* B: 400 swim 300 pull 200 kick 100 drill 8x100 free swim (4 @ 1:55, 4 @ 1:45) 8x100 pull (4 @ 1:50, 4 @ 1:40) 8x100 free swim (4 @ 1:45, 4 @ 1:35) 200 cool down *3600 Total* C: 400 swim 300 pull 200 kick 100 drill 5x100 free swim w/:20 sec rest 5x100 pull w/:20 sec rest 5x100 with fins w/ :20 sec rest 100 cool down *2600 Total*