Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up w/fins (2x:200 swim, 100 kick) 9x50 kick w/fins (3 @ :60, 3 @ :50, 3 @ :45) 9x75 @ 1:20 (25 kick underwater, 25 easy free, 25 fast free) 9x25 pull @ :30 (descend 1-3, 4-6, 7-9) 9x200 broken: 100 smooth pull @ 1:30, 2x50 FAST free swim @ :60 9x100 swim @ 1:40 (3/5 breathing pattern by 50) 200 cool down *4850 Total* B: 600 warm up w/fins (2x:200 swim, 100 kick) 9x50 kick w/fins (3 @ :60, 3 @ :55, 3 @ :50) 6x75 @ 1:45 (25 kick underwater, 25 easy free, 25 fast free) 6x25 pull @ :40 (descend 1-3, 4-6) 6x200 broken: 100 smooth pull @ 2:00, 2x50 FAST free swim @ 1:15 6x100 swim @ 2:00 (3/5 breathing pattern by 50) 200 cool down *3650 Total* C: 600 warm up w/fins (2x:200 swim, 100 kick) 6x50 kick w/fins w/:20 sec rest 4x75 w/:40 sec rest (25 kick underwater, 25 easy free, 25 fast free) 4x25 pull w/:20 rest 4x200 broken: 100 smooth pull w/:30 rest, 2x50 FAST free swim w/:30 rest 4x100 swim w/:20 rest (3/5 breathing pattern by 50) 100 cool down *2600 Total*

A: 500 warm up 8x50 @ :60 (kick/drill by 25...IM order) 8x75 @ 1:20 (odds: fly/bk/br; evens: bk/br/free) 8x25 pull @ :30 5x150 pull @ 2:05 8x25 swim @ :30 5x150 swim @ 2:10 8x25 w/fins @ :30 5x150 w/fins @ 2:00 8x50 @ :60 freestyle drill choice 200 cool down *4900 Total* B: 500 warm up 6x50 @ 1:20 (kick/drill by 25) 6x75 @ 1:30 (3/5/3 breathing pattern by 25) 6x25 pull @ :40 4x150 pull @ 3:00 6x25 swim @ :40 4x150 swim @ 2:45 6x25 w/fins @ :30 4x150 w/fins @ 2:30 200 cool down *3700 Total* C: 400 warm up 6x50 w/:20 sec rest (kick/drill by 25) 6x75 w/:30 sec rest (3/5/3 breathing pattern by 25) 6x25 pull @ :50 3x150 pull w/:30 sec rest 6x25 swim @ :50 3x150 swim w/:30 sec rest 100 cool down *2500 Total*

**Long Course Meters** A: 600 warm up (2x: 200 swim/100 kick) 12x25 @ :40 (swim 25 m, vertical kick until :40, swim 25m, repeat) 10x50 @ 1:00 (odds: drill 25 right arm, 25 left arm; evens: swim) 8x100 pull @ 1:45 (3/5 breathing pattern by 50) 6x150 (100 swim strong @ 1:40, 50 FAST @ :60) 4x200 w/ fins (50 kick on back, 50 swim, repeat) w/:20 sec rest 2x250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy) 300 cool down *4700 Total* B: 600 warm up (2x: 200 swim/100 kick) 12x25 @ :50 (swim 25 m, vertical kick until :50, swim 25m, repeat) 8x50 @ 1:30 (odds: drill 25 right arm, 25 left arm; evens: swim) 6x100 pull @ 2:10 (3/5 breathing pattern by 50) 4x150 (100 swim strong @ 2:00, 50 FAST @ 1:10) 3x200 w/ fins (50 kick on back, 50 swim, repeat) w/:30 sec rest 2x250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy) 300 cool down *3900 Total* C: 600 warm up (2x: 200 swim/100 kick) 12x25 (swim 25 m, vertical kick for :15 seconds, swim 25m, repeat) 6x50 w/:30 sec rest...

**Long Course Meters** A: 500 warm up 8x50 kick @ 1:10 5x200 pull @ 3:00 Main Set: 4 x [50 kick @ 1:30 100 swim @ 1:30 100 kick @ 2:30 150 swim @ 2:30 50 easy swim @ :60] 200 cool down *3900 Total* B: 500 warm up 6x50 kick @ 1:30 4x200 pull @ 4:00 Main Set: 3 x [50 kick @ 2:00 100 swim @ 2:00 100 kick @ 3:00 150 swim @ 3:00 50 easy swim @ 1:30] 200 cool down *3100 Total* C: 400 warm up 6x50 kick w/:30 sec rest 3x200 pull w/:30 Main Set (all with :30 sec rest: 2 x [50 kick 100 swim 100 kick 150 swim 50 easy swim] 100 cool down *2300 Total*

A: 4x200 choice w/fins w/:20 sec rest 20x50 4x(2 kick @ :60, 2 drill @ :55, 1 swim @ :50) (reverse IM order) 2x250 pull @ 3:30 2x250 swim @ 3:20 2x250 pull @ 3:15 2x250 swim @ 3:20 100 easy 6x50 @ :60 (25 non-free, 25 free) 4x100 IM @ 1:50 200 cool down *4800 Total* B: 4x200 choice w/fins w/:20 sec rest 15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60) 2x200 pull @ 3:30 2x200 swim @ 3:20 2x200 pull @ 3:30 2x200 swim @ 3:20 50 easy 6x50 @ 1:10 (25 non-free, 25 free) 200 cool down *3700 Total* C: 3x200 choice w/fins w/:20 sec rest 10x50 2x(2 kick, 2 drill, 1 swim) w/:30 sec rest 2x150 pull w/:40 sec rest 2x150 swim w/:30 sec rest 2x150 pull w/:20 sec rest 2x150 swim w/:15 sec rest 100 cool down *2400 Total*

A: 500 choice warm up 12x50 (3: kick @ :60, 3: drill @ :50, repeat) 6x25 @ :30 drill (finger tip drag drill) 6x75 @ 1:10 swim (descend 1-3, 4-6) 6x25 @ :40 drill (single arm drill) 6x75 @ 1:20 swim (all strong) 6x25 @ :30 drill (catch up/stick drill) 6x75 @ 2:00 swim (ALL FAST) 6x25 @ :30 pull (smooth) 6x75 @ 1:05 pull (strong) 6x25 @ :30 pull (breathing every 5) 6x75 @ 1:00 pull (strong) 200 cool down *4300 Total* B: 500 choice warm up 6x50 (3: kick @ 1:15, 3: drill @ 1:05) 6x25 @ :40 drill (finger tip drag drill) 6x75 @ 1:20 swim (descend 1-3, 4-6) 6x25 @ :45 drill (single arm drill) 6x75 @ 1:30 swim (all strong) 6x25 @ :40 drill (catch up/stick drill) 6x75 @ 2:00 swim (ALL FAST) 6x25 @ :40 pull (smooth) 6x75 @ 1:20 pull (strong) 200 cool down *3400 Total* C: 400 choice warm up 6x50 (3: kick, 3: drill w/:20 sec rest) 6x25 @ :50 drill (finger tip drag drill) 6x75 w/:30 sec rest (swim descend 1-3, 4-6) 6x25 @ :50 drill (single arm drill) 6x75 w/:45 rest (swim all FAST) 6x25...

A: 500 choice warm up 24x25 @ :40 (2 kick, 2 drill, 2 swim...IM order) 6x100 IM swim @ 1:45 12x25 @ :30 (2 drill, 1 build) 12x75 @ 1:30 4x(1 easy free, 1 smooth IM, 1 FAST Free) 6x100 free pull @ 1:30 12x50 pull @ :50 (descend 1-4) 200 cool down *4300 Total* B: 500 choice warm up 18x25 @ :40 (2 kick, 2 drill, 2 swim) 5x100 free swim @ 1:45 12x25 @ :40 (2 drill, 1 build) 12x75 @ 1:45 4x(1 easy free, 1 drill, 1 FAST Free) 5x100 free pull @ 2:00 200 cool down *3300 Total* C: 500 choice warm up 18x25 @ :50 (2 kick, 2 drill, 2 swim) 5x100 free swim w/:30 sec rest 12x25 @ :45 (2 drill, 1 build) 6x75 w/:30 rest 2x(1 easy free, 1 drill, 1 FAST Free) 4x100 free pull @ 2:00 100 cool down *2300 Total*

A: 900 warm up 3x(200 swim/50 kick/50 drill) 8x50 pull @ :50 5x300 pull strong @ 4:00 12x25 @ :30 (2 drill, 1 build) 10x150 w/fins @ 2:00 (50 kick, 100 swim) 12x25 @ :40 3x(#1: 3 breaths only; #2: 2 breaths only; #3: 1 breath; #4: 0 breaths) 200 cool down *5100 Total* B: 900 warm up 3x(200 swim/50 kick/50 drill) 6x50 pull @ :60 4x300 pull strong @ 5:30 12x25 @ :40 (2 drill, 1 build) 6x150 w/fins @ 2:30 (50 kick, 100 swim) 8x25 @ :40 3x(#1: 4 breaths only; #2: 3 breaths only; #3: 2 breath; #4: 1 breaths) 200 cool down *4100 Total* C: 600 warm up 2x(200 swim/50 kick/50 drill) 6x50 pull w/:20 sec rest 3x300 pull strong w/:60 rest 6x25 @ :50 (2 drill, 1 build) 4x150 w/fins w/:45 rest (50 kick, 100 swim) 100 cool down *2600 Total*

**New Poll on Right Column!** A: 3x Snake Warm up (300 each...1 as swim, 1 as kick/swim, 1 as drill/swim) 4x [50 kick ALL OUT @ :60 100 swim 3/5 breathing by 25 @ 1:30 150 pull strong @ 2:30] 4x125 IM @ 2:00 (#1: 50 fly, 25 bk/br/free; #2: 25 fly, 50 bk, 25 br/free, etc) 6x50 drill @:60 (hold the top of ONE paddle in right hand, swim 25 with right arm, left arm at side...switch hands for second 25) 4x125 IM @ 2:00 (#1: 50 fly, 25 bk/br/free; #2: 25 fly, 50 bk, 25 br/free, etc) 6x50 drill @ :60 (use ONE paddle, switch between hands, above head, during catch-up drill) 200 cool down *3800 Total* B: 3x Snake Warm up (300 each...1 as swim, 1 as kick/swim, 1 as drill/swim) 4x [50 kick ALL OUT @ 1:10 100 swim 3/5 breathing by 25 @ 1:50 150 pull strong @ 3:00] 6x50 drill @ 1:15 (hold the top of ONE paddle in right hand, swim 25 with right arm, left arm at side...switch hands for second 25) 4x100 IM @ 2:00 6x50 drill @ 1:15 (use ONE paddle, switch between hands, above head, ...

A: 600 w/fins (2x: 200 swim/100 kick) 5x150 w/fins @2:15 (50 swim/50 kick/50 swim) 6x50 @ :60 (swim 50 yards smooth...kick hard against wall until :60) 12x25 @ :30 (1 easy, 1 strong with EXTRA hard kick) 100 easy 4 x [2 minute timed FAST swim...mark how far you got in 2 minutes swim easy to next wall; 15 sec rest 25 ALL OUT SPRINT! 150 easy swim] 10x75 pull @ 1:10 (5: 3/5/7 breathing pattern; 5: free/back/free by 25) 200 cool down *4300 Total* B: 600 w/fins (2x: 200 swim/100 kick) 4x150 w/fins @ 2:40 (50 swim/50 kick/50 swim) 4x50 @ 1:05 (swim 50 yards smooth...kick hard against wall until 1:05) 8x25 @ :30 (1 easy, 1 strong with EXTRA hard kick) 100 easy 4 x [2 minute timed FAST swim...mark how far you got in 2 minutes swim easy to next wall; 15 sec rest 25 ALL OUT SPRINT! 100 easy swim] 8x75 pull @ 1:30 (4: 3/5/7 breathing pattern; 4: free/back/free by 25) 200 cool down *3500 Total* C: 600 w/fins (2x: 200 swim/100 kick) 3x150 w/fins w/ :30 rest (50 ...