Masters and Triathlon Swimming Workouts by Sara McLarty

A: 200 warm up 20x50 @ :45 (smooth free swim) 8x75 @ 1:30 (kick/drill/swim by 25, IM order) 3 x [300 free pull @ 4:30    3x100 IM @ 1:45    6x50 choice swim @ 1:10 (ALL OUT!!!!!)] 200 cool down *4700 Total* B: 200 warm up 20x50 @ :55 (smooth free swim) 8x75 @ 2:00 (kick/drill/swim by 25) 2 x [300 free pull @ 6:00    3x100 free swim @ 2:00    6x50 swim @ 1:30 (ALL OUT!!!!!)] 200 cool down *3600 Total* C: 200 warm up 16x50 w/:10 sec rest (smooth free swim) 8x75 w/fins w/:30 sec rest (kick/drill/swim by 25) 300 free pull w/:30 sec rest 3x100 free swim w/:20 sec rest 6x50 swim w/:30 rest (ALL OUT!!!!!)] 100 cool down *2400 Total*

*Long Course Meters* A: 500 warm up 6x150 @ 2:45 (kick/drill/swim by 50) 4 x (200 pull @ 3:00 150 swim @ 2:15 100 swim @ 1:30 50 swim @ :45) 8x50 @ 1:05 (drill/swim IM order) 5x100 IM @ 1:55 200 cool down *4400 total* B: 500 warm up 4x150 @ 3:30 (kick/drill/swim by 50) 3 x (200 pull @ 4:00 150 swim @ 3:00 100 swim @ 2:00 50 swim @ :60) 6x50 @ 1:15 (drill/swim) 4x100 w/:30 sec rest (non-free/free by 50) 200 cool down *3500 total* C: 400 warm up w/fins 4x150 w/:30 sec rest (kick/drill/swim by 50) 3 x (200 pull w/:20 sec rest 2x100 swim strong w/:20 sec rest) 3x100 w/:30 sec rest (non-free/free by 50) 100 cool down *2600 total*

**Long Course Meters** A: 3x300 warm up (:20 sec rest between) 8x50 kick w/fins @ :55 4x50 kick w/fins @ :45 8 minutes Vertical Kicking 4x(:30 easy, :30 hard,:20 ez, :20 hard, :10ez,:10hard) 8x50 drill @ :60 (odds: 25 right arm/25 left arm; evens: fist drill) 4x50 catchup drill @ :55 1x400 pull @ 5:30 2x200 pull @ 2:45 4x100 pull @ 1:30 Fun Relays! 200 cool down *4000 Total (estimate)* B: 3x300 warm up (:20 sec rest between) 6x50 kick w/fins @ 1:15 4x50 kick w/fins @ 1:05 8 minutes Vertical Kicking 4x(:30 easy, :30 hard,:20 ez, :20 hard, :10ez,:10hard) 8x50 drill @ 1:20 (odds: 25 right arm/25 left arm; evens: fist drill) 4x50 catchup drill @ 1:10 1x300 pull @ 6:00 2x150 pull @ 3:00 3x100 pull @ 2:00 Fun Relays! 200 cool down *3600 Total (estimate)* C: 2x300 warm up (:30 sec rest between) 6x50 kick w/fins w/:20 sec rest 6 minutes Vertical Kicking 4x(:30 easy, :30 hard,:20 ez, :20 hard, :10ez,:10hard) 4x50 drill w/:20 sec rest (odds: 25 right arm/2...

A: 900 warm up (3x200 swim/50 kick/50 drill) 9x50 kick @ 1:05 (descend 1-3) 50 easy swim 10 Minute Swim...as far as you can go! 9x50 drill @ 1:00 (IM order) 50 easy swim 10 Minute Swim...try to go further than first one! 9x50 pull @ :45 50 easy swim 5 Minute Swim...try to go more than 1/2 of 10 min distance! 9x50 @ :60 (25 IM order/25 free) 150 easy cool down *5000 Total (estimate)* B: 900 warm up (3x200 swim/50 kick/50 drill) 6x50 kick @ 1:20 (descend 1-3) 50 easy swim 10 Minute Swim...as far as you can go! 6x50 drill @ 1:05 50 easy swim 10 Minute Swim...try to go further than first one! 6x50 pull @ :55 50 easy swim 5 Minute Swim...try to go more than 1/2 of 10 min distance! 6x50 @ :60 (25 non-free/25 free) 100 easy cool down *5000 Total (estimate)* C: 600 warm up (2x200 swim/50 kick/50 drill) 4x50 kick w/:30 rest 50 easy swim 10 Minute Swim...as far as you can go! 4x50 drill w/:20 rest 50 easy swim 10 Minute Swim...try to go further tha...

A: w/fins: 500 swim & 200 kick 8x75 @ 1:30 (kick/drill/swim by 25) 4x200 swim @ 2:50 8x75 pull @ 1:10 (3/5/7 breathing pattern by 25) 3x200 swim @ 2:45 6x75 pull @ 1:05 (3/5/7 breathing pattern by 25) 2x200 swim @ 2:40 4x75 pull @ 1:00 1x200 FAST!! w/:60 rest 2x75 @ 1:10 buoy only 200 cool down *5000 Total* B: w/fins: 500 swim & 200 kick 6x75 @ 1:40 (kick/drill/swim by 25) 3x200 swim @ 3:506x75 pull @ 1:30 (3/5/7 breathing pattern by 25) 2x200 swim @ 3:40 4x75 pull @ 1:25 1x200 FAST!! w/:60 rest 2x75 pull @ 1:20 200 cool down *3600 Total* C: w/fins: 400 swim & 200 kick 6x75 w/:20 rest (kick/drill/swim by 25) 3x150 swim w/:40 rest 6x75 pull w/:20 rest (3/5/7 breathing pattern by 25) 2x150 swim w/:40 rest 4x75 pull w/:20 rest 100 cool down *2700 Total*

A: 500 warm up 20x25 @ :30 (4x: 2 kick, 2 drill, 1 swim) 8x100 pull @ 1:30 (5/5 breathing pattern) 8x75 @ 1:15 (odds: fly/k/br, evens: bk/br/free) 8x50 @ :50 (descend 1-4) 8x25 @ :40 (ALL FAST!!) 6x100 pull @ 1:25 6x75 @ 1:15 (odds: fly/k/br, evens: bk/br/free) 6x50 @ :55 (descend 1-3) 6x25 @ :45 (ALL FAST!!) 200 cool down *4700 Total* B: 400 warm up 20x25 @ :40 (4x: 2 kick, 2 drill, 1 swim) 6x100 pull @ 2:00 (5/5 breathing pattern) 6x75 @ 1:30 (free/non-free/free by 25) 6x50 @ :60 (descend 1-3) 6x25 @ :45 (ALL FAST!!) 4x100 pull @ 1:50 4x75 @ 1:30 (free/non-free/free by 25) 4x50 @ :60 (descend 1-4) 4x25 @ :50 (ALL FAST!!) 200 cool down *3600 Total* C: 400 warm up 20x25 w/:15 rest (4x: 2 kick, 2 drill, 1 swim) 5x100 pull w/:30 rest 5x75 w/:20 rest (free/non-free/free by 25) 5x50 w/:20 rest (descend 1-5) 5x25 w/:30 rest (ALL FAST!!) 200 cool down *2400 Total*

A: 500 warm up 8x50 @ :60 (kick/drill, IM order) 8 minutes kicking 2x(:60ez, :30 hard, :40 ez, :30 hard, :20ez, 3x(:10 hard, :10 ez) 8x50 @ :50 (drill/swim, IM order) 3 x [200 pull @ 2:50       4x100 (odds: IM @ 1:40, evens: free @ 1:30)       6x50 free/strong @ :40       extra :30 rest] 200 cool down *4600 Total* B: 400 warm up 6x50 @ 1:15 (kick/drill) 8 minutes kicking 2x(:60ez, :30 hard, :40 ez, :30 hard, :20ez, 3x(:10 hard, :10 ez) 6x50 @ :60 (drill/swim) 2 x [200 pull @ 4:00       4x100 (75 free, 25 non-free @ 2:00)       6x50 free/strong @ :50       extra :60 rest] 200 cool down *3400 Total* C: 300 warm up 5x50 w/:15 rest (kick/drill) 8 minutes kicking 2x(:60ez, :30 hard, :40 ez, :30 hard, :20ez, 3x(:10 hard, :10 ez) 5x50 w/:15 rest (drill/swim) 200 pull w/:30 rest 4x100 (75 free, 25 non-free) w/:2...

A: 400 swim 300 pull 200 kick 100 IM drill 3 x [4x25 kick @ :30       4x50 drill @ :55       4x75 swim @ 1:05 (descend 1-4)] 2 x [100 pull @ 1:40        200 pull @ 2:40        300 pull @ 3:40] 9x50 @ :55 (IM order/Free by 25) 200 cool down *4700 Total* B: 400 swim 300 pull 200 kick 100 drill 2 x [4x25 kick @ :40       4x50 drill @ :60       4x75 swim @ 1:30 (descend 1-4)] 1 x [100 pull @ 1:45        200 pull @ 3:30        300 pull @ 5:15] 8x50 kick @ :50 (w/fins) 6x50 w/:15 rest (non-free/free by 25) 200 cool down *3700 Total* C: 300 swim 200 pull 100 kick 2 x [4x50 drill w/:15 rest       4x50 pull w/:15 rest       4x50 swim w/:15 rest (descend 1-4)] 6x50 kick w/:15 rest (w/fins...

A: 500 warm up 6x50 kick @ :60 6x50 drill @ :50 6x50 swim @ :40 6x75 pull @ :60 6x100 swim @ 1:20 6x125 pull @ 1:40 6x150 swim @ 2:00 6x50 kick @ :60 6x50 drill @ :55 6x50 swim @ :50 100 easy cool down *5100 Total* B: 500 warm up 6x50 kick @ 1:15 6x50 drill @ 1:05 6x50 swim @ :55 6x75 pull @ 1:25 6x100 swim @ 1:50 6x125 pull @ 2:20 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim @ :60 100 easy cool down *3900 Total* C: 400 warm up w/fins 4x50 kick w/fins w/:15 rest 4x50 drill w/fins w/:15 rest 4x50 swim w/fins w/:15 rest 4x75 pull w/:30 rest 4x100 swim w/:30 rest 4x50 kick w/:20 rest 4x50 drill w/:20 rest 4x50 swim w/:20 rest 100 easy cool down *2400 Total*