Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 warm up 20x50 swim (2x: 5 @ :50, 5 @ :40) 6x150 pull @ 2:00 (3/5/7 breathing pattern) 3 x [6x25 drill @ :30 3x50 build @ :50 2x75 all out swim @ 1:00 150 easy swim @ 2:30/3:00] 6x100 @ 1:45 (fr/bk/br/fr by 25) 200 cool down *5000 Total* B: 500 warm up 15x50 swim (5 @ 1:05, 5 @ :60, 5 @ :55) 5x150 pull @ 2:50 (3/5/7 breathing pattern) 3 x [6x25 drill @ :30 3x50 build @ :60 2x75 all out swim @ 1:30 150 easy swim @ 3:30] 200 cool down *4000 Total* C: 400 warm up 10x50 swim smooth w/:15 rest 3x150 pull w/:40 rest (3/5/7 breathing pattern) 2 x [6x25 drill w/:15 rest 3x50 build w/:30 rest 100 easy swim w/:30 rest] 100 cool down *2300 Total*

A: 5x200 w/:20 sec rest (odds: free, evens: IM) 8x75 @ 1:30 (kick/drill/swim...IM order) 8x50 @ :60 (25 SPRINT IM order, 25 easy free) 8x100 @ 1:40 (odds: FAST IM, evens: easy free w/buoy only) 8x125 @ 1:45 (pull, steady, smooth) 16x25 @ :30 (odds: easy free, evens: SPRINT IM order) 200 cool down *4400 Total* B: 4x200 free w/:20 sec rest 6x75 @ 1:45 (kick/drill/swim by 25) 6x50 @ 1:10 (25 SPRINT, 25 easy free) 6x100 @ 2:10 (odds: FAST swim, evens: easy free w/buoy only) 6x125 @ 2:30 (pull, steady, smooth) 12x25 @ :40 (odds: easy free, evens: SPRINT) 200 cool down *3400 Total* C: 3x200 free w/:20 sec rest 4x75 w/:20 rest (kick/drill/swim by 25) 4x50 w/:30 rest (25 SPRINT, 25 easy free) 4x100 w/:30 rest (odds: FAST swim, evens: easy free w/buoy only) 4x125 w/:30 rest (pull, steady, smooth) 100 cool down *2100 Total*

Coach Sara, You have a small fan club in Wisconsin, we use your swim blog to determine workouts. In one year we moved from the C to the B category! Thanks so much for sharing your workouts. Kristen

A: 500 warm up 12x50 (4x: 1 kick @ :60, 1 drill @ :55, 1 swim @ :50) 5x200 @ 3:00 (open-water-turns at ever wall...never touch/push off wall) 5x150 @ 2:10 (pull, buoy only, 3/5/7 breathing pattern by 50) 5x100 @ 1:25 swim, smooth 10x50 @ 1:00 (open-water-start...scull 5 feet from wall, 10 strokes fast, then easy swim) 5x100 @ 1:25 swim, smooth 200 cool down *4500 Total* B: 500 warm up 9x50 (3x: 1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ :60) 4x200 @ 4:00 (open-water-turns at ever wall...never touch/push off wall) 4x150 @ 3:00 (pull, buoy only, 3/5/7 breathing pattern by 50) 4x100 @ 2:00 swim, smooth 8x50 @ 1:10 (open-water-start...scull 5 seconds, 10 strokes fast, then easy swim) 4x100 @ 1:25 swim, smooth 100 cool down *3700 Total* C: 400 warm up 6x50 (2x: 1 kick, 1 drill, 1 swim w/:20 sec rest) 3x200 w/:45 rest (open-water-turns at ever wall...never touch/push off wall) 3x150 w/:40 rest (pull, buoy only, 3/5/7 breathing pattern by 50) 3x100 w/:30 rest swim, smooth 6x50 @ 1:30 (ope...

A: 500 warm up 6x50 kick @ :60 (descend 1-3, 4-6) 6x50 drill @ :50 6x50 swim @ :45 5 minutes: vertical kick in the middle of the pool for :30 sec, sprint to the wall, turn, sprint back to the middle of the pool, return to vertical kicking for another :30, repeat 100 easy 5 minutes: kick against the wall for :20 seconds, sprint across the pool, touch wall and continue kicking for :20 seconds, repeat 100 easy 5 minutes: partner kicks - two people with one kickboard in the middle of the pool, one person holding each end of the board...kick HARD against each other for :15-:20 seconds (try to move partner backwards), rest for :30 seconds, repeat 100 easy 4x100 pull @ 1:30 8x25 @ :30 w/pull buoy between ankles 4x100 pull @ 1:25 8x25 @ :30 w/kickboard between thighs 4x100 pull @ 1:20 200 cool down *4600 Total (estimate)* B: 500 warm up 6x50 kick @ 1:10 (descend 1-3, 4-6) 6x50 drill @ :60 6x50 swim @ :55 5 minutes: vertical kick in the middle of the pool for :30 sec, sprint to the wall, turn, ...

A: 400 swim 300 pull 200 kick 100 drill 2 x [4x100 pull @ 1:25 4x75 IM @ 1:25 (fly/bk/br) 4x50 @ :55 (strong descend 1-4) 4x25 @ :40 (All Out w/ NO Breath!)] 100 easy 20x25 kick (1 fast/1 ez, 2 fast/1 ez, 3 fast/1 ez, 4 fast/1 ez, 5 fast/1 ez...fast @ :30, easy @ :45) 3x200 @ 3:00 (fly/fr/bk/fr/br/fr/fr/fr by 25) 200 cool down *4400 Total* B: 400 swim 300 pull 200 kick 100 drill 2 x [4x100 pull @ 1:50 4x75 @ 1:30 (free/non-free/free) 4x50 @ :60 (strong descend 1-4) 4x25 @ :45 (All Out w/ NO Breath!)] 200 cool down *3200 Total* C: 400 swim 300 pull 200 kick 100 drill 2 x [3x100 pull w/:20 rest 3x75 w/:20 rest (free/non-free/free) 3x50 w/:30 rest (strong descend 1-3) 3x25 w/:30 rest (All Out w/ NO Breath!)] 100 cool down *2600 Total*

**Long Course Meters** A: w/fins: 700 swim, 300 kick 3 x [4x50 drill @ :55 4x150 swim @ 2:20] 6x100 pull @ 1:25 10x50 swim @ :60 (odds: easy, evens: build to 100%) 200 cool down *4700 total* B: w/fins: 700 swim, 300 kick 3 x [4x50 drill @ 1:05 4x150 swim @ 3:00] 6x50 swim @ 1:10 (odds: easy, evens: build to 100%) 200 cool down *3900 total* C: w/fins: 600 swim, 200 kick 3 x [3x50 drill w/:15 rest 3x150 swim w/:30 rest] 100 cool down *2700 total*

A: 500 warm up 12x50 @ :55 (drill/swim by 25...drills: head up, catch up, fingertip drag, fist drill) 8x50 @ 1:05 (kick...1 easy, 1 FAST) 50 easy recovery 2x50 swim @ :55 400 pull @ 5:40 4x50 swim @ :50 300 pull @ 4:15 6x50 swim @ :45 200 pull @ 2:50 8x50 swim @ :40 100 pull @ 1:25 20x25 @ :30 (5 each stroke, IM order, 2 drill, 3 swim) Australian Relays! 200 cool down *4300 Total (estimate)* B: 500 warm up 12x50 @ 1:05 (drill/swim by 25...drills: head up, catch up, fingertip drag, fist drill) 8x50 w/fins @ 1:05 (kick...1 easy, 1 FAST) 50 easy recovery 2x50 swim @ 1:00 300 pull w/:30 rest 4x50 swim @ :55 200 pull w/:30 rest 6x50 swim @ :50 100 pull w/:30 rest 15x25 @ :40 (3 x 2 drill, 1 non-free, 2 build) 200 cool down *3300 Total (estimate)* C: 500 warm up 8x50 w/:20 rest (drill/swim by 25...drills: head up, catch up, fingertip drag, fist drill) 6x50 w/fins w/:30 rest (all kick...1 easy, 1 FAST) 50 easy recovery 3 x [3x50 swim w/:15 rest 200 pull w/:30 rest] 200 cool ...

A: 10 minute warm up 100 Free Swim ALL OUT! 100 easy recovery 8x100 @ 1:50 (50 kick, 25 drill, 25 swim/build) 100 Free Swim ALL OUT! 100 easy recovery 6x150 pull @ 2:05 (3/5/7 breathing pattern by 50) 100 Free Swim ALL OUT! 100 easy recovery 4x200 @ 3:05 (IM/Free by 25) 100 Free Swim ALL OUT! 100 easy recovery 10x50 @ :60 Swim GOLF (lower total of strokes and time) 200 cool down *4800 Total (estimate)* B: 10 minute warm up 100 Free Swim ALL OUT! 100 easy recovery 6x100 @ 2:20 (50 kick, 25 drill, 25 swim/build) 100 Free Swim ALL OUT! 100 easy recovery 4x150 pull @ 2:50 (3/5/7 breathing pattern by 50) 100 Free Swim ALL OUT! 100 easy recovery 3x200 w/:30 sec rest (non-Free/Free by 25) 100 Free Swim ALL OUT! 200 cool down *3300 Total (estimate)* C: 10 minute warm up 100 Free Swim ALL OUT! 100 easy recovery 4x100 w/:30 rest (50 kick, 25 drill, 25 swim/build) 100 Free Swim ALL OUT! 100 easy recovery 4x100 pull w/:30 sec rest (3/5 breathing pattern by 50) 100 Free Swim ALL OUT! ...

A: 600 warm up 15x50 3x(2 kick @ 1:00, 2 drill @ :55, 1 swim @ :50) 3 x [400 pull @ 5:20 4x100 swim @ 1:25 :30 sec extra rest] 50 easy 20x50 (1 fast/1 easy, 2 fast/1easy, 3 fast/1ez, 4 fast/1ez, 5 fast/1ez...fast @ :45, easy @ :60) 200 cool down *5000 Total* B: 500 warm up 15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60) 3 x [300 pull @ 5:15 3x100 swim @ 1:45 :30 sec extra rest] 50 easy 14x50 (1 fast/1 easy, 2 fast/1easy, 3 fast/1ez, 4 fast/1ez...fast @ :50, easy @ 1:20) 200 cool down *4000 Total* C: 400 warm up 10x50 w/:20 sec rest 2x(2 kick, 2 drill, 1 swim) 3 x [200 pull w/:30 sec rest 2x100 swim w/:15 sec rest :30 sec extra rest] 14x50 (1 fast/1 easy, 2 fast/1easy, 3 fast/1ez, 4 fast/1ez...all w/:20-:30 sec rest) 200 cool down *3000 Total*

A: 20x50 swim @ :50 20x25 @ :45 (swim fast & kick hard on wall until next 25) 10x75 w/fins @ 1:15 (25 underwater kick, 25 easy swim, 25 FAST swim) 5x200 pull @ 2:50 (3/5/7/9 breathing pattern by 50) 8x100 @ 1:45 (IM swim...rotate strokes: fly/bk/br/fr, bk/br/fr/fly, br/fr/fly/bk, etc) 200 cool down *4200 Total* B: 15x50 swim @ :60 20x25 @ :45 (swim fast & kick hard on wall until next 25) 8x75 w/fins @ 1:45 (25 underwater kick, 25 easy swim, 25 FAST swim) 5x150 pull @ 2:30 (3/5/7 breathing pattern by 50) 8x75 w/:30 sec (25 non-free, 25 free drill, 25 free swim) 200 cool down *3400 Total* C: 12x50 swim w/:20 rest 12x25 w/:15 sec kick on wall between each 25 6x75 w/fins w/:30 sec rest (25 kick on back, 25 easy swim, 25 FAST swim) 5x100 pull w/:30 rest (3/5 breathing pattern by 50) 4x75 w/:30 sec (25 non-free, 25 free drill, 25 free swim) 200 cool down *2300 Total*

A: 500 warm up 300 easy pull (buoy only) 200 kick easy 100 IM drill 24x25 @ :30 (2 drill, 1 fast swim) 4x200 pull @ 2:45 18x25 @ :35 (1 easy, 1 ALL OUT!) 4x150 pull @ 2:05 12x25 @ :40 (2x 3 breaths, 2 breaths, 1 breath, no breath FAST) 4x100 pull @ 1:25 6x25 @ :45 ALL FAST!! 200 cool down *4500 Total* B: 500 warm up 300 easy pull (buoy only) 200 kick easy 18x25 @ :40 (2 drill, 1 fast swim) 3x200 pull @ 3:30 12x25 @ :45 (1 easy, 1 ALL OUT!) 3x150 pull @ 2:45 8x25 @ :50 (2x 4 breaths, 3 breaths, 2 breath, 1 breath) 3x100 pull @ 1:55 4x25 @ :55 ALL FAST!! 200 cool down *3600 Total* C: 500 warm up 300 easy pull (buoy only) 200 kick easy 12x25 w/:20 sec rest (2 drill, 1 fast swim) 4x100 pull w/:40 sec rest 8x25 w/:20 sec rest (2 drill, 1 fast swim) 3x100 pull w/:40 sec rest 4x25 w/:20 sec rest (2 drill, 1 fast swim) 100 cool down *2400 Total*

A: 900 warm up (3x: 200 swim/50 kick/50 drill) 12x50 @ :50 (descend stroke count 1-4, 5-8, 9-12) 12x50 kick (3 @ 1:05, 3 @ 1:00, 3@ :55, 3@ :50) 50 easy 9x150 pull (3 @ 2:10, 3 @ 2:05, 3 @ 2:00) 8x25 @ :30 (drill, IM Order) 8x125 @ 2:15 (IM...double the freestyle) 200 cool down *4900 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 8x50 @ 1:10 (descend stroke count 1-4, 5-8) 9x50 kick (3 @ 1:20, 3 @ 1:15, 3@ 1:10) 50 easy 6x150 pull (3 @ 2:50, 3 @ 2:40) 8x25 @ :40 (descend 1-4, 5-8) 4x125 @ 2:15 (free swim) 200 cool down *3600 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 8x50 w/:30 sec rest (descend stroke count 1-4, 5-8) 6x50 kick w/:30sec rest 4x150 pull w/:45 sec rest (3/5/3 breathing pattern by 50) 8x25 @ :50 (descend 1-4, 5-8) 2x125 w/:30 rest (free swim) 100 cool down *2500 Total*