Masters and Triathlon Swimming Workouts by Sara McLarty

A: 10 minute choice warm up 8 minute kick (:35 easy, :25 hard, repeat) 8x50 @ :60 (drill/swim, IM order) 4 x [50 @ :60 (IM order) 100 @ 1:45 IM 150 @ 2:15 freestyle pull] 6x25@ :30 (build each 25) 4 x [50 @ :45 100 @ 1:25 150 @ 2:05 (all freestyle swim)] 8x50 @ :55 (breathing pattern: 5/5) 300 cool down (50 kick/50 swim) *4500 Total (estimate)* B: 10 minute choice warm up 8 minute kick (:40 easy, :20 hard, repeat) 6x50 @ 1:10 (drill/swim) 5 x [50 @ :60 100 @ 2:00 150 @ 3:00 (alternate complete cycles of pull & swim)] 8x50 @ 1:05 (breathing pattern: 5/5) 300 cool down (50 kick/50 swim) *3400 Total (estimate)* C: 10 minute choice warm up 8 minute kick (:40 easy, :20 hard, repeat) 6x50 w/:20 sec rest (drill/swim) 4 x [50, 100, 150] all w/:30 sec rest (alternate complete cycles of pull & swim) 6x50 w/:30 sec rest (breathing pattern: 3/5 by 25y) 300 cool down (50 kick/50 swim) *2800 Total (estimate)*

A: 500 choice warm up 12x50 @ :60 (odds: kick/swim, evens: drill/swim) 6x75 @ 1:20 (50 distance per stroke, 10 sec rest, 25 sprint) 6x100 @ 1:25 (swim, make interval) 5x100 @ 1:30 (swim a bit faster) 4x100 @ 1:40 (swim a bit faster) 3x100 @ 1:50 (swim fast) 50 easy 2x100 @ 2:00 (swim FAST) 50 easy 1x100 ALL OUT (from a dive, if possible) 100 easy 12x25 @ :40 3x(#1: 3 breaths, #2: 2 breaths, #3: 1 breath, #4: no breath) 200 cool down *4000 Total* B: 500 choice warm up 10x50 @ 1:10 (odds: kick/swim, evens: drill/swim) 4x75 @ 1:45 (50 distance per stroke, 10 sec rest, 25 sprint) 5x100 @ 1:50 (swim, make interval) 4x100 @ 2:00 (swim a bit faster) 3x100 @ 2:15 (swim fast) 50 easy 2x100 @ 2:30 (swim FAST) 50 easy 1x100 ALL OUT (from a dive, if possible) 100 easy 8x25 @ :45 2x(#1: 4 breaths, #2: 3 breaths, #3: 2 breath, #4: 1 breath) 200 cool down *3400 Total* C: 400 choice warm up 8x50 w/:30 sec rest (odds: kick/swim, evens: drill/swim) 4x75 w/:45 sec rest (50 distance per stroke, 10 sec...

A: 900 warm up (3x200 swim/50 kick/50 drill) 6x50 swim @ :50 (descend 1-3, 4-6) 2 x [100 @ 1:30 200 @ 2:45 300 @ 4:00] 6x50 pull @ :50 (descend 1-3, 4-6) 2 x [100 @ 1:30 200 @ 2:45 300 @ 4:00] 6x50 swim w/fins @ :50 (descend 1-3, 4-6) 2 x [50 @ :45 100 @ 1:15 150 @ 1:45] 200 cool down *5000 Total* B: 600 warm up (2x200 swim/50 kick/50 drill) 6x50 swim @ :60 (descend 1-3, 4-6) 2 x [100 @ 1:45 200 @ 3:15 300 @ 4:45] 6x50 pull @ :60 (descend 1-3, 4-6) 1 x [100 @ 1:45 200 @ 3:15 300 @ 4:45] 6x50 swim w/fins @ :50 (descend 1-3, 4-6) 1 x [50 @ :45 100 @ 1:30 150 @ 2:15] 200 cool down *3800 Total* C: 300 warm up (200 swim/50 kick/50 drill) 6x50 swim w/:30 sec rest (descend 1-3, 4-6) swim: 100, 200, 300 w/:60 sec rest between 6x50 pull w/:30 sec rest (descend 1-3, 4-6) pull: 100, 200, 300 w/:60 sec rest between 6x50 swim w/fins w/:30 sec rest (descend 1-3, 4-6) swim w/fins: 50, 100, 150 w/:60 sec rest between 100 cool...

A: 600 choice warm up with fins 12x50 @ :60 w/fins (odds: kick on board; evens: underwater kick as far as possible) 20x25 @ :30 5x(2 drill, 1 easy swim, 1 fast swim) 20x50 (fast @ :45, easy @ 1:15) (1 fast, 1ez, 2 fast, 1 ez, 3 fast, 1 ez, 4 fast, 1 ez, 5 fast, 1 ez) 5x150 @ 2:15 (smooth pull) 8x50 (fast @ :45, easy @ 1:15) 4x(1 fast, 1 easy) 200 cool down *4100 Total* B: 600 choice warm up with fins 10x50 @ 1:15 w/fins (odds: kick on board; evens: underwater kick as far as possible) 16x25 @ :40 4x(2 drill, 1 easy swim, 1 fast swim) 14x50 (fast @ 1:00, easy @ 1:30) (1 fast, 1ez, 2 fast, 1 ez, 3 fast, 1 ez, 4 fast, 1 ez) 5x100 @ 2:00 (smooth pull) 8x50 (fast @ :60, easy @ 1:30) 4x(1 fast, 1 easy) 200 cool down *3300 Total* C: 500 choice warm up with fins 8x50 w/:30 rest w/fins (odds: kick on board; evens: underwater kick as far as possible) 12x25 w/:20 rest 3x(2 drill, 1 easy swim, 1 fast swim) 10x50 w/:45 sec rest 5x(1 fast, 1 easy) 4x100 w/:30 rest (smooth pull) 200 cool down...

**Long Course Meters Today** A: 500 choice warm up 8x50 @ 1:30 (25 scull, 25 kick) 8x50 @ 1:10 (25 drill, 25 swim) 8x50 @ 1:00 (pull) 6x200 @ 2:55 (pull, steady effort, just make interval) 6x50 @ :55 (swim) 4x200 @ 3:05 (swim, steady effort) 200 cool down *4200 Total* B: 500 choice warm up 6x50 @ 1:40 (25 scull, 25 kick) 6x50 @ 1:20 (25 drill, 25 swim) 6x50 @ 1:10 (pull) 4x200 @ 4:00 (pull, steady effort, just make interval) 6x50 @ 1:05 (swim) 3x200 @ 3:50 (swim, steady effort) 200 cool down *3300 Total* C: 400 choice warm up 4x50 w/:30 seconds rest (25 scull, 25 kick) 4x50 w/:20 (25 drill, 25 swim) 4x50 w/:20 (pull) 3x200 w/1:00 (pull, steady effort) 4x50 w/:30 (swim) 2x200 w/1:00 (swim, steady effort) 100 cool down *2300 Total*

A: 500 choice warm up 6x50 @ 1:00 (2x: 1kick, 1drill, 1 swim) 6x50 @ :55 (2x: 3/5/7 breathing pattern by 50) 6x50 @ :50 (descend stroke count 1-3, 4-6) 6x50 @ :50 (descend time 1-3, 4-6) 10 x partner 50s (start in middle of pool, one person vertical kick, other person swims 50y, switch) 5x200 broken (100 pull @ 1:30, 50 strong swim @ :60, 50 ALL OUT w/extra hard KICK @ :60) 100 easy 10 minute kick (3x: :60 easy, :20 hard, :20 easy, :15 hard, :15 easy, :10 hard, :10 easy, :5 hard, :5 easy) 8x50 @ :60 (25 sailboat drill w/board, 25 easy kick) 200 cool down *4400-ish Total* B: 500 choice warm up 6x50 @ 1:15 (2x: 1kick, 1drill, 1 swim) 6x50 @ 1:10 (2x: 3/5/7 breathing pattern by 50) 6x50 @ 1:05 (descend stroke count 1-3, 4-6) 6x50 @ 1:00 (descend time 1-3, 4-6) 8 x partner 50s (start in middle of pool, one person vertical kick, other person swims 50y, switch) 4x200 broken (100 pull @ 2:00, 50 strong swim @ 1:10, 50 ALL OUT w/extra hard KICK @ 1:10) 100 easy 7 minute kick (2x: :60 easy, :...

A: 900 warm up (3x: 200 swim, 50 kick. 50 drill) 10x75 @ 1:10 (25 FAST, 50 easy) 100 easy (get ready for next part!) 1x200 ALL OUT FAST! 100 easy 9x50 @ :55 (3/5/7 breathing pattern by 50) 2x50 ALL OUT FAST! (w/100 easy after each 50) 8x75 @ 1:30 (kick/drill/swim by 25; IM order) 1x100 IM ALL OUT FAST! 100 easy 7x100 pull @ 1:25 200 cool down *4500 Total* B: 900 warm up (3x: 200 swim, 50 kick. 50 drill) 8x75 @ 1:30 (25 FAST, 50 easy) 100 easy (get ready for next part!) 1x200 ALL OUT FAST! 100 easy 6x50 @ 1:10 (3/5/7 breathing pattern by 50) 2x50 ALL OUT FAST! (w/100 easy after each 50) 4x75 @ 1:30 (kick/drill/swim by 25) 5x100 pull @ 1:25 200 cool down *3500 Total* C: 600 warm up (2x: 200 swim, 50 kick. 50 drill) 6x75 w/:30 sec rest (25 FAST, 50 easy) 100 easy (get ready for next part!) 1x200 ALL OUT FAST! 100 easy 6x50 w/:30 sec rest (3/5/7 breathing pattern by 50) 2x50 ALL OUT FAST! (w/100 easy after each 50) 5x100 pull w/:25 sec rest 100 cool down *2600 Total*

A: 600 choice warm up 20x50 (4 swim @ :50, 4 kick @ 1:00, 4 swim, 4 drill @ :55, 4 swim) 3x300 pull @ 4:15 (3/5/7 breathing pattern by 50) 5x200 free swim @ 3:00 (descend 1-5! FAST on the last one!) 50 easy recovery 10x100 (odds: free @ 1:30, evens: IM @ 1:45) 200 cool down *4750 Total* B: 500 choice warm up 16x50 (4 kick @ 1:15, 4 swim @ 1:00, 4 drill @ 1:05, 4 swim @ 1:00) 3x300 pull w/:30 sec rest (3/5/7 breathing pattern by 50) 4x200 free swim @ 4:00 (descend 1-4! FAST on the last one!) 50 easy recovery 6x100 (25 drill, 75 stroke focus) 200 cool down *3850 Total* C: 400 choice warm up 12x50 w/:20 sec rest (4 kick, 4 drill, 4 swim) 3x200 pull w/:30 sec rest (3/5 breathing pattern by 50) 5x100 free swim w/:45 sec rest (descend 1-5! FAST on the last one!) 50 easy recovery 3x100 (25 drill, 75 stroke focus) 100 cool down *2550 Total*

A: 400 swim with fins 300 kick with fins 200 swim 100 kick 10x100 free @ 1:30 (25 SPRINT,75 steady) 10x75 @ 1:15 broken: (25 catch-up/stick drill, 25 easy swim, rest :10, 25 SPRINT) 10x50 @ :55 (odds: fly/back; evens: breast/free) 5x200 @ 3:15 (fly/free/bk/free/br/free/free/free by 25) 14x25 @ :30 (1 hard, 1ez, 2 hard, 1ez, 3 hard, 1ez, 4 hard, 1ez) 200 cool down *4800 Total* B: 400 swim with fins 300 kick with fins 200 swim 100 kick 8x100 free @ 2:00 (25 SPRINT,75 steady) 8x75 @ 1:45 broken: (25 stick drill, 25 easy swim, rest :10, 25 SPRINT) 8x50 @1 :15 (25 non-free, 25 free) 3x200 @ 4:00 pull 200 cool down *3600 Total* C: 400 swim with fins 300 kick with fins 200 swim 100 kick 6x100 free w/:30 sec rest (25 SPRINT,75 steady) 6x75 w/:30 sec rest (25 stick drill, 25 easy swim, rest :10, 25 SPRINT) 6x50 w/:20 rest (25 non-free, 25 free) 100 cool down *2450 Total*

**Long Course Meters** A: 600 choice warm up 12x50 (4x: 1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00) 10x150 pull (5@ 2:20, 5@ 2:15) 50 easy recovery 10x100 swim (5 @ 1:40, 5 @ 1:35) 50 easy recovery 10x50 @ :60 (breathing every 5, work on distance-per-stroke) 200 cool down *4500 Total* B: 500 choice warm up 12x50 (4x: 1 kick @ 1:15, 1 drill @ 1:10, 1 swim @ 1:05) 8x150 pull (4@ 3:00, 4@ 2:50) 50 easy recovery 8x100 swim (4 @ 2:00, 4 @ 1:50) 50 easy recovery 8x50 @ 1:10 (breathing every 5, work on distance-per-stroke) 200 cool down *3800 Total* C: 500 choice warm up 6x50 w/:30 sec rest (2x: 1 kick, 1 drill, 1 swim) 10x100 smooth w/:30 sec rest (odds: pull, evens: swim) 10x50 w/:30 sec rest (odds: easy, evens: strong effort) 200 cool down *2500 Total*