Masters and Triathlon Swimming Workouts by Sara McLarty

A: 400 swim 300 pull 200 drill 100 kick 8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy) 100 easy swim 8x25 @ :30 (from middle of pool, build to 100%) 5x100 broken (50 build @ :50, 25 fast @ :30, 25 fast @ :60) 300 easy pull (3/5 breathing pattern by 50) 4x100 broken (25 build @ :30, 25 build @ :30, 50 FAST @ 1:15) 300 pull (3/5 breathing pattern by 50) 3x100 broken (25 no breath @ :30, 50 Fast @ :60, 25 no breath @ :60) 300 pull (3/5 breathing pattern by 50) 200 easy cool down *4000 Total* B: 400 swim 300 pull 200 drill 100 kick 8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy) 100 easy swim 8x25 @ :40 (from middle of pool, build to 100%) 4x100 broken (50 build @ :60, 25 fast @ :40, 25 fast @ :60) 200 easy pull (3/5 breathing pattern by 50) 3x100 broken (25 build @ :40, 25 build @ :40, 50 FAST @ 1:20) 200 pull (3/5 breathing pattern by 50) 2x100 broken (25 1 breath @ :40, 50 Fast @ 1:20, 25 1 breath @ :60)...

A: 200 swim/200 pull/200 kick/200 swim warm up 10x75 @ 1:30 (kick/drill/swim by 25) 10x25 @ :30 (odds: head-up swim, evens: FAST!) 400 swim (neg split) :30 sec rest 400 pull (neg split) 5x200 @ 3:00 (100 easy/100 fast) 6x100 @ 1:45 (descend 1-3, 4-6) 200 cool down *4400 Total* B: 200 swim/200 pull/200 kick/200 swim warm up 8x75 @ 2:00 (kick/drill/swim by 25) 8x25 @ :40 (odds: head-up swim, evens: FAST!) 300 swim (neg split) :30 sec rest 300 pull (neg split) 5x150 @ 3:00 (75 easy/75 fast) 6x75 @ 1:45 (descend 1-3, 4-6) 200 cool down *3600 Total* C: 100 swim/100 pull/100 kick/100 swim warm up 4x75 @ 2:00 (kick/drill/swim by 25) 4x25 @ :40 (odds: head-up swim, evens: FAST!) 200 swim (neg split) :30 sec rest 200 pull (neg split) 5x100 w/:30 (50 easy/50 fast) 6x50 @ 1:45 (descend 1-3, 4-6) 100 cool down *2100 Total*

**Long Course Meters** A: 600 warm up (400 free/200 IM drill) 8x50 kick @ 1:15 (IM order) 8x50 drill @ 1:10 (IM order) 8x50 swim @ 1:05 (25 FAST IM order/25 easy free) 4x150 pull @ 2:30 (3/5/7 breathing pattern) 4x150 swim @ 2:30 (strong swim...push your effort!) 4x150 pull @ 2:30 (3/5/7 breathing pattern) 8x50 w/fins @ 1:15 (25 underwater kick/25 easy swim) 200 easy cool down *4200 Total* B: 600 warm up (400 free/200 drill) 6x50 kick @ 1:30 6x50 drill @ 1:20 6x50 swim @ 1:10 (25 FAST/25 easy free) 4x150 pull @ 3:00 (3/5/7 breathing pattern) 4x150 swim @ 3:00 (strong swim...push your effort!) 6x50 w/fins @ 1:30 (25 underwater kick/25 easy swim) 200 easy cool down *3200 Total* C: 400 warm up 6x50 kick w/:30 sec rest 6x50 drill w/:20 rest 6x50 swim w/:30 (25 FAST/25 easy free) 4x150 pull w/:45 rest (3/5/7 breathing pattern) 300 straight as: 25 kick/75 swim 100 easy cool down *2300 Total*

*Long Course Meters* A: 500 warm up (fins optional) 20x50 (1 fly kick @ 1:15, 1 fly drill @ 1:15, 1 fly swim @ 1:15, 2 Distance Per Stroke Free @ :60...repeat 4-times, IM order) 4x300 @ 5:00 (100 swim/50 kick/100 swim/50 kick) 6x250 pull (150 buoy & paddles @ 2:20, take off buoy, 50 DPS @ :60, 50 FAST @ :60) 200 cool down *4400 Total* B: 500 warm up (fins optional) 16x50 (1 kick @ 1:30, 1 drill @ 1:30, 2 Distance Per Stroke Free @ 1:15...repeat 4-times) 3x300 @ 7:00 (100 swim/50 kick/100 swim/50 kick) 4x250 pull (150 buoy & paddles @ 3:00, take off buoy, 50 DPS @ 1:15, 50 FAST @ 1:15) 200 cool down *3400 Total* C: 500 warm up (fins optional) 12x50 (1 kick w/:20, 1 drill w/:20, 1 Distance Per Stroke Free w/:20...repeat 4-times) 4x250 pull (150 buoy & paddles w/:30, take off buoy, 50 DPS w/:30, 50 FAST w/:30) 100 cool down *2200 Total*

*Long Course Meters* A: 600 warm up (75 swim/25 kick) 10x50 @ :60 (25 drill/25 swim) 3x400 pull @ 6:00 8x50 pull @ 1:10 (odds: easy, evens: fast!) 3x300 swim @ 4:30 6x50 swim @ 1:05 (odds: easy, evens: fast!) 3x200 IM @ 4:00 4x50 @ 1:15 (IM order, 25 fast/25 easy) 200 cool down *4900 Total* B: 600 warm up (75 swim/25 kick) 8x50 @ 1:15 (25 drill/25 swim) 3x300 pull @ 6:00 6x50 pull @ 1:20 (odds: easy, evens: fast!) 3x200 swim @ 4:00 6x50 swim @ 1:15 (odds: easy, evens: fast!) 3x100 @ 2:30 (50 free/50 non-free) 4x50 @ 1:30 (your choice of stroke, 25 fast/25 easy) 200 cool down *3700 Total* C: 400 warm up (75 swim/25 kick) 6x50 w/:15 sec rest (25 drill/25 swim) 3x200 pull w/1:00 rest 6x50 pull w/:30 sec rest (odds: easy, evens: fast!) 3x200 swim w/1:00 rest 6x50 swim w/:30 rest (odds: easy, evens: fast!) 100 cool down *2600 Total*

**Long Course Meters** A: 600 warm up 6x100 @ 1:45 (kick w/fins) 8x50 @ 1:10 (vertical kick in middle of pool, sprint 25, easy 25) 6xSuicides w/ :20 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest) 6x100 @ 2:00 (IM...fly is drill) 8x50 @ :60 (descend stroke count 1-8) 400 pull (breathing every 5 the whole time!) 100 easy *4000 Total* B: 500 warm up 5x100 @ 2:00 (kick w/fins) 6x50 @ 1:20 (vertical kick in middle of pool, sprint 25, easy 25) 6xSuicides w/ :30 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest) 4x100 @ 2:30 (50 non free, 50 free) 6x50 @ 1:10 (descend stroke count 1-6) 300 pull (breathing every 5 the whole time!) 100 easy *3300 Total* C: 400 warm up 4x100 @ 2:00 (kick w/fins) 4xSuicides w/ :60 rest (swim 15m, return to wall, swim 35m, return to wall, swim 50m, rest)8x50 @ 1:10 (descend stroke count 1-4, 5-8) 300 pull (breathing every 5 the whole time!) 100 easy *2200 Total*

A: 600 warm up 24x25 @ :30 (2x: 4 kick/4 drill/4 build) 4x50 @ :60 (25 easy/25 SPRINT) 3 x [4x100 @ 1:15 (make the interval)       50 easy @ 1:30       4x100 @ 2:00 (ALL OUT!)       50 easy @ 1:30] 300 pull (3/5 breathing by 50) 100 easy *4500 Total* B: 600 warm up 24x25 @ :40 (2x: 4 kick/4 drill/4 build) 3 x [4x75 @ 1:20 (make the interval)       50 easy @ 2:00       4x75 @ 2:00 (ALL OUT!)       50 easy @ 2:00] 200 pull (3/5 breathing by 50) 100 easy *3400 Total* C: 400 warm up 12x25 w/:15 sec rest (4 kick/4 drill/4 build) 3 x [4x50 @ 1:20 (make the interval)       50 easy @ 2:00       4x50 @ 2:00 (ALL OUT!)       50 easy @ 2:00] 200 pull (3/5 breathing by 50) 100 easy *2200 Total*

A: 500 warm up 16x25 @ :30 (2 kick/2 drill, reverse IM order) 8x50 @ :60 (odds: fly/back, evens: breast/free) 4x100 IM @ 1:45 4x200 free/IM @ 3:15 (25 free, 25 fly, 25 free, 25 back, etc) 6x25 @ :30 (freestyle drill) 6x50 @ :50 (pull, descend 1-3, 4-6) 6x150 @ 2:05 (pull strong) 6x50 @ :50 (pull, descend 1-3, 4-6) 400 w/fins (75 swim/25 kick) 200 easy *4700 Total* B: 500 warm up 16x25 @ :40 (2 kick/2 drill) 4x100 @ 2:20 (50 non free/50 free) 6x50 @ :60 (pull, descend 1-3, 4-6) 6x150 @ 3:00 (pull strong) 6x50 @ :60 (pull, descend 1-3, 4-6) 400 w/fins (75 swim/25 kick) 200 easy *3400 Total* C: 400 warm up 12x25 w/:15 rest (2 kick/2 drill) 3x100 w/:30 rest (50 non free/50 free) 6x50 w/:20 rest (pull, descend 1-3, 4-6) 6x100 w/:30 rest (pull strong) 300 w/fins (75 swim/25 kick) 100 easy *2300 Total*

**Long Course Meters** A: 600 swim/300 kick (all w/fins) 6x100 @ 2:00 (25 kick/25 drill/50 swim) 3 x [400, 300, 200, 100 (first set swim @ 1:40, 2nd set pull @ 1:35, 3rd set swim w/fins @ 1:30)] 200 cool down *4700 Total* B: 600 swim/300 kick (all w/fins) 6x100 @ 2:30 (25 kick/25 drill/50 swim) 3 x [300, 200, 100 (first set swim @ 2:10, 2nd set pull @ 2:05, 3rd set swim w/fins @ 2:00)] 200 cool down *3500 Total* C: 400 swim/200 kick (all w/fins) 6x100 w/:30 sec rest (25 kick/25 drill/50 swim) 2x200 swim w/:20 rest 2x200 pull w/:20 rest 2x200 swim w/fins w/:20 rest 100 cool down *2500 Total*

A: 500 warm up 6x50 swim @ :60 (kick hard on wall between 50s) 8 Minute Kick (2x :60 easy, 30 hard, 30ez, 20 hard, 20 easy, 4x(10 hard, 10ez)) 6x50 drill @ :60 (25 right arm, 25 left arm) 3 x [200 pull @ 3:00 (smooth)       6x50 free @ :50 (descend 1-3, 4-6)       8x25 choice @ :30 (odds: float, evens: Dive Sprint!)] 400 Reverse IM (25 kick, 25 swim, 25 drill, 25 swim) 8x50 @ :60 (IM Switch) 200 Cool down *4700 Total (estimate)* B: 500 warm up 6x50 swim @ 1:10 (kick hard on wall between 50s) 8 Minute Kick (2x :60 easy, 30 hard, 30ez, 20 hard, 20 easy, 4x(10 hard, 10ez)) 6x50 drill @ 1:10 (25 right arm, 25 left arm) 2 x [200 pull @ 4:00 (smooth)       6x50 free @ :60 (descend 1-3, 4-6)       8x25 choice @ :40 (odds: float, evens: Dive Sprint!)] 400 freestyle (25 kick, 25 swim, 25 drill, 25 swim) 200 Cool down *3500 Total (estimate)* C: 400 warm up 6x50 s...

A: 900 warm up (3 x 200 swim/50 kick/50 drill) 8x50 @ :55 (6/3/6 drill) 8x25 swim @ :30 (descend 1-4, 5-8) 6x200 @ 2:55 (descend 1-3, 4-6...3 & 6 FAST!!!!) 4x50 @ :60 (fist drill) 4x50 @ :55 (fingertip drag drill) 2 x [6x50 pull @ :45        3x100 pull @ 1:20] 8x50 @ :55 (catchup drill...w/stick or single paddle) 200 cool down *4900 Total* B: 900 warm up (3 x 200 swim/50 kick/50 drill) 6x50 @ 1:10 (6/3/6 drill) 8x25 swim @ :30 (descend 1-4, 5-8) 6x150 @ 2:55 (descend 1-3, 4-6...3 & 6 FAST!!!!) 3x50 @ 1:10 (fist drill) 3x50 @ 1:05 (fingertip drag drill) 6x50 pull @ :55 3x100 pull @ 1:50 6x50 @ 1:05 (catchup drill...w/stick or single paddle) 200 cool down *3700 Total* C: 600 warm up (2 x 200 swim/50 kick/50 drill) 4x50 w/:20 sec rest (6/3/6 drill) 8x25 swim w/:15 sec rest (descend 1-4, 5-8) 6x100 w/:30 rest (descend 1-3, 4-6...3 & 6 FAST!!!!) 4x50 w/:20 sec rest (25 fist drill/25 fingertip drag drill) 4x100 ...

**Long Course Meters** A: 500 Warm up 10x50 (odds: kick w/board @ 1:10; evens: pull w/board @ 1:00) 6x150 @ 2:30 (3/5/7 breathing pattern by 50) 6x50 @ :60 (25 ALL OUT, 25 easy) 5x150 pull @ 2:20 5x50 pull @ :60 (25 ALL OUT, 25 easy) 4x150 @ 2:45 (25 IM order/25 free) 4x50 @ 1:10 (25 ALL OUT IM order, 25 easy) 3x150 @ 2:30 (7/5/3 breathing pattern) 3x50 @ :60 (25 ALL OUT, 25 easy) 200 cool down *4800 cool down* B: 500 Warm up 10x50 (odds: kick w/board @ 1:30; evens: pull w/board @ 1:10) 6x150 @ 3:30 (3/5/7 breathing pattern by 50) 6x50 @ 1:10 (25 ALL OUT, 25 easy) 4x150 pull @ 3:15 4x50 pull @ 1:10 (25 ALL OUT, 25 easy) 2x150 w/:30 sec rest (50 free/50 non-free/50 free) 2x50 @ 1:10 (25 ALL OUT, 25 easy) 200 cool down *3600 cool down* C: 400 Warm up 8x50 w/:20 sec rest (odds: kick w/board; evens: pull w/board) 4x150 w/:30 rest (3/5/7 breathing pattern by 50) 4x100 pull w/:20 sec rest 4x50 w/:30 sec rest (25 ALL OUT, 25 easy) 200 cool down *2200 c...