Masters and Triathlon Swimming Workouts by Sara McLarty

Swim Meet Day!!! **Long Course Meters** A: 10 minute warm up 8x100 @ 2:15 (kick/drill/swim/build by 25...IM order) 9x50 @ :60 (descend 1-3) 150 easy Event #1: 50 Free 200 easy/recovery Event #2: 100 Choice 200 easy/recovery Event #3: 200 IM 200 easy/recovery 6x100 pull @ 1:45 (3/5 breathing pattern by 50) 200 easy cool down *4000 Total* B: 10 minute warm up 6x100 @ 3:00 (kick/drill/swim/build by 25) 6x50 @ 1:15 (descend 1-3) 100 easy Event #1: 50 Free 200 easy/recovery Event #2: 200 Free 200 easy/recovery 4x100 pull @ 2:15 (3/5 breathing pattern by 50) 200 easy cool down *2800 Total* A: 10 minute warm up 4x100 w/:30 sec rest (kick/drill/swim/build by 25) 4x50 w/:30 rest (build each 50) 100 easy Event #1: 50 Free 100 easy/recovery Event #2: 100 Free 100 easy/recovery 3x100 pull w/:30 sec rest (3/5 breathing pattern by 50) 100 easy cool down *1900 Total*

A: 500 warm up 8x75 @ 1:30 (kick/drill/swim by 25) 4x150 swim @ 2:10 (descend by 50) 4x100 swim @ 1:30 (negative split) 4x50 swim @ 1:00 (FAST!!) 50 easy 4x150 pull @ 2:10 (descend by 50) 4x100 pull @ 1:25 (negative split) 4x50 pull @ 1:00 (FAST!!) 50 easy 4x150 w/fins @ 2:15 (kick/drill/swim by 50) 200 cool down *4400 Total* B: 500 warm up 6x75 @ 1:50 (kick/drill/swim by 25) 3x150 swim @ 2:50 (descend by 50) 3x100 swim @ 1:55 (negative split) 3x50 swim @ 1:10 (FAST!!) 50 easy 3x150 pull @ 2:50 (descend by 50) 3x100 pull @ 1:55 (negative split) 3x50 pull @ 1:10 (FAST!!) 50 easy 3x150 w/fins w/:30 sec rest (kick/drill/swim by 50) 200 cool down *3500 Total* C: 400 warm up 4x75 w/:30 sec rest (kick/drill/swim by 25) 3x150 swim w/:60 rest (descend by 50) 3x150 pull w/:60 rest (descend by 50) 3x150 w/fins w/:60 sec rest (kick/drill/swim by 50) 100 cool down *2200 Total*

A: 200 swim/200 pull/200 kick/200 swim 12x25 @ :30 (fist drill) 4x200 pull @ 3:00 (descend 1-4) 12x25 @ :30 (2 easy, 1 FAST) 10x75 @ 1:30 (1 easy, 1 FAST!!!) 100 easy 10x25 @ :45 kick (1 easy, 1 FAST!!!) 100 easy 9x50 @ :55 (25 free, 25 IM order) 400 w/fins (50 kick/50 swim) 100 easy *4500 Total* B: 200 swim/200 pull/200 kick/200 swim 10x25 @ :40 (fist drill) 3x200 pull @ 4:00 (descend 1-3) 10x25 @ :40 (2 easy, 1 FAST) 10x50 @ 1:30 (1 easy, 1 FAST!!!) 100 easy 10x25 @ :50 kick (1 easy, 1 FAST!!!) 100 easy 9x50 @ :55 (25 free, 25 non free) 400 w/fins (50 kick/50 swim) 100 easy *3300 Total* C: 100 swim/100 pull/100 kick/100 swim 8x25 w/:20 rest (fist drill) 3x100 pull w/:45 sec rest (descend 1-3) 8x25 w/:20 sec rest (2 easy, 1 build) 8x50 w/:60 sec rest (1 easy, 1 FAST!!!) 100 easy 8x25 w/:30 sec rest kick (1 easy, 1 FAST!!!) 100 easy 8x50 w/:20 sec rest (25 free, 25 non free) 100 easy *2400 Total*

A: 500 warm up 9x100 IM (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45) 9x50 pull @ :50 (descend 1-3) 4x200 pull @ 2:40 (strong effort) 9x50 swim @ :50 (descend 1-3) 4x150 swim @ 2:00 (strong effort) 9x50 w/fins @ :50 (descend 1-3) 4x100 w/fins @ 1:20 (strong effort) 200 cool down *4700 total* B: 500 warm up 9x100 (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45) 9x50 pull @ :60 (descend 1-3) 4x100 pull @ 1:45 (strong effort) 9x50 swim @ :60 (descend 1-3) 4x100 swim @ 1:45 (strong effort) 9x50 w/fins @ :60 (descend 1-3) 4x100 w/fins @ 1:45 (strong effort) 200 cool down *3700 total* C: 400 warm up 9x50 w/:30 sec rest (3 kick, 3 drill, 3 swim) 6x50 pull w/:20 rest (descend 1-3) 3x100 pull w/:30 sec rest (strong effort) 6x50 swim w/:20 rest (descend 1-3) 3x100 swim w/:30 rest (strong effort) 6x50 w/fins @ :60 (descend 1-3) 100 cool down *2400 total*

A: 500 warm up 3 x [3x50 kick @ 1:05 2x50 drill @ :55 1x50 swim @ :45] 3 x [300 pull @ 4:15 200 IM @ 3:15 100 free swim @ 1:30] 8x50 @ :60 (descend stroke count 1-4, 5-8) 8x50 @ 1:15 (#1: 6 breaths, #2: 5 breaths, #3: 4, #4: 3 breaths, repeat) 200 cool down *4300 Total* B: 500 warm up 2 x [3x50 kick @ 1:30 2x50 drill @ 1:15 1x50 swim @ 1:00] 3 x [200 pull @ 3:45 100 swim FAST @ 2:00] 4x150 w/:20 rest (50 free, 50 non free, 50 free) 8x50 @ 1:00 (descend stroke count 1-4, 5-8) 8x25 @ :40 (#1: 4 breaths, #2: 3 breaths, #3: 2, #4: 1, repeat) 100 cool down *3400 Total* C: 400 warm up 3x50 kick w/:20 rest 3x50 drill w/:20 rest 3x50 swim w/:20 rest 3 x [200 pull w/:20 rest 100 swim FAST w/:45 rest] 6x50 w/:20 rest (descend stroke count 1-3, 4-6) 100 cool down *2100 Total*

A: 200 swim/200 pull/200 kick/200 swim 6x200 @ 3:30 (100 kick strong, 100 swim) 3x300 pull @ 4:15 (easy 100, medium 100, fast 100) 100 easy 12x25 @ :30 (3x: 1 drill, 1 build, 1 drill, 1 FAST) 5x150 broken @ 3:00 (50 ALL OUT for TIME!, 100 easy) 600 w/ fins (50 kick/100 swim) 100 cool down *4700 Total* B: 200 swim/200 pull/200 kick/200 swim 6x150 @ 3:15 (50 kick strong, 100 swim) 3x200 pull @ 3:30 (descend by 50 in each 200) 100 easy 12x25 @ :40 (3x: 1 drill, 1 build, 1 drill, 1 FAST) 5x125 broken @ 3:00 (50 ALL OUT for TIME!, 75 easy) 450 w/ fins (50 kick/100 swim) 100 cool down *3900 Total* C: 100 swim/100 pull/100 kick/100 swim 6x100 w/:30 rest (50 kick strong, 50 swim) 3x200 pull w/:30 sec rest (descend by 50 in each 200) 12x25 w/:15 sec rest (3x: 1 drill, 1 build, 1 drill, 1 FAST) 5x100 broken @ 3:00 (50 ALL OUT for TIME!, 50 easy) 100 cool down *2500 Total*

A: 500 warm up 900 (3x: 150 free, 150 IM as 25 kick/25 drill) 5x200 pull @ 2:50 5x150 @ 2:30 (free/fly/free/back/free/breast by 25) 5x200 swim @ 2:45 (strong effort) 9x50 @ :60 (5/7/9 breathing pattern by 50) 200 cool down *4800 Total* B: 500 warm up 900 (3x: 150 free, 150 as 25 kick/25 drill) 5x150 pull @ 2:50 5x100 @ 2:30 (free/non-free by 25) 5x150 swim @ 2:45 (strong effort) 6x50 @ 1:15 (5/7/9 breathing pattern by 50) 100 cool down *3800 Total* C: 400 warm up 600 (3x: 100 free, 50 kick, 50 drill) 5x100 pull w/:30 rest 6x50 w/:30 sec rest (free/non-free by 25) 5x100 swim w/:45sec rest (strong effort) 100 cool down *2400 Total*