Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (2x:200 swim/50 kick/50 drill) 8x75 @ 1:15 (50 drill/25 Build to FAST!) 8x25 @ :40 (odds: easy; evens: DIVE SPRINT!) 4 x [6x50 @ :50 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!) 100 easy @ 2:00] 3x200 pull @ 2:50 8x25 @ :40 (odds: easy; evens: DIVE SPRINT!) 2x200 pull @ 2:50 8x25 @ :40 (odds: easy; evens: DIVE SPRINT!) 200 cool down *4800 Total* B: 600 warm up (2x:200 swim/50 kick/50 drill) 6x75 @ 1:30 (50 drill/25 Build to FAST!) 6x25 @ :45 (odds: easy; evens: DIVE SPRINT!) 3 x [6x50 @ 1:10 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!) 100 easy @ 2:30] 3x150 pull @ 2:45 6x25 @ :45 (odds: easy; evens: DIVE SPRINT!) 2x150 pull @ 2:45 100 cool down *3400 Total* C: 600 warm up (2x:200 swim/50 kick/50 drill) 4x75 w/:30 sec rest (50 drill/25 Build to FAST!) 4x25 @ :60 (odds: easy; evens: FAST!) 3 x [3x50 pull w/:15 sec rest 1x50 swim FAST w/:30 sec rest 1x50 easy w/:20 sec rest] 4x75 w/...

**Long Course Meters** A: 3x250 Snake warm up (or 700 choice) 8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard) 8x50 @ :60 (sailboat drill...kickboard between legs, work on hip rotation) 4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds) 8x50 @ 1:15 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!) 9x100 IM 3x:(1 kick @ 2:10, 1 drill @ 2:00, 1 swim @ 1:50) 200 cool down *4000 Total* B: 2x250 Snake warm up (or 500 choice) 8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard) 6x50 @ 1:15 (sailboat drill...kickboard between legs, work on hip rotation) 4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds) 6x50 @ 1:30 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!) 10x50 swim @ :60 (perfect technique) 100 cool down *2800 Total* C: 2x200 Snake warm...

A: 500 warm up 12x25 @ :30 kick w/fins (2 regular, 1 underwater) 6x50 @ :50 kick w/fins 3x100 @ 1:40 kick on back w/fins 12x25 @ :30 (2 drill, 1 build) 6x50 @ :50 swim (descend 1-3, 4-6) 3x100 @ 1:40 (50 drill, 50 build to 100%) 4 x [8x25 @ :30 (odds: drill, evens: swim...IM order) 4x75 @ 1:30 ALL OUT SWIM!!! 100 easy recovery] 200 cool down *4800 Total* B: 500 warm up 12x25 @ :40 kick w/fins (2 regular, 1 underwater) 6x50 @ :60 kick w/fins 12x25 @ :40 (2 drill, 1 build) 6x50 @ :60 swim (descend 1-3, 4-6) 4 x [6x25 @ :40 (odds: drill, evens: swim...IM order) 4x50 @ 1:30 ALL OUT SWIM!!! 50 easy recovery] 200 cool down *3500 Total* C: 400 warm up 12x25 w/:20 sec rest (kick w/fins) 6x50 w/:20 sec rest (kick w/fins on your back) 3x100 w/:30 sec rest (50 kick/50 swim) 12x25 w/:15 sec rest (2 drill, 1 build) 6x50 w/:20 sec rest (swim, descend 1-3, 4-6) 3x100 w/:30 sec rest (50 drill/50 build to 100%) 100 cool down *2300 Total*

**Long Course Meters** A: 600 warm up (100 swim/50 kick) 8x50 pull (4 @ :60, 4 @ :55) 8x100 pull (4 @ 1:30, 4 @ 1:25) 8x50 swim (4 @ :55, 4 @ :50) 6x150 @ 2:45 (50 kick/100 swim) 12x50 @ :60 (2 drill/1 swim) 200 cool down *3900 Total* B: 600 warm up (100 swim/50 kick) 6x50 pull (3 @ 1:10, 3 @ 1:05) 6x100 pull (3 @ 2:15, 3 @ 2:05) 6x50 swim (4 @ 1:05, 4 @ :60) 4x150 @ 3:30 (50 kick/100 swim) 9x50 @ 1:15 (2 drill/1 swim) 150 cool down *3000 Total* C: 600 warm up (100 swim/50 kick) 6x50 pull w/:20 sec rest 6x50 swim w/:20 sec rest 4x150 w/:30 sec rest (50 kick/100 swim) 100 cool down *1900 Total*

**Long Course Meters** A: 500 warm up 6x50 @ :60 (25 head-up/25 swim) 6x50 @ 1:10 (25 kick/25 swim) 4x200 swim @ 3:20 (turn at the "T"...don't push off walls) 4x150 pull @ 2:20 (3/5/7 breathing by 50) 6x100 kick w/fins @ 1:45 8x50 @ :60 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags) 200 cool down *3700 Total* B: 400 warm up 6x50 @ 1:15 (25 head-up/25 swim) 6x50 @ 1:30 (25 kick/25 swim) 4x150 swim @ 3:00 (turn at the "T"...don't push off walls) 4x100 pull @ 2:00 (3/5 breathing by 50) 5x100 kick w/fins @ 2:00 6x50 @ 1:15 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags) 200 cool down *3000 Total* C: 300 warm up 4x50 w/:20 sec rest (25 head-up/25 swim) 4x50 w/:20 sec rest (25 kick/25 swim) 4x100 swim w/:30 sec rest (turn at the "T"...don't push off walls) 4x1...

A: 600 warm up (100 swim/50 kick) 12x50 @ :60 (IM order, 2 drill, 1 swim) 12x25 @ :30 (2 easy, 1 FAST!) 16x100 @ 1:45 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!) 5x150 @ 2:20 pull (3/5/7 breathing pattern by 50) 12x25 @ :40 (3 breaths/2 breaths/1 breath/no breath by 25) 200 cool down *4300 Total* B: 600 warm up (100 swim/50 kick) 9x50 @ :60 (2 drill, 1 swim) 12x25 @ :40 (2 easy, 1 FAST!) 16x75 @ 1:30 (1 easy, 1 FAST!, extra :60 rest after 8) 5x100 @ 2:00 pull (3/5 breathing pattern by 50) 12x25 @ :45 (4 breaths/3 breaths/2 breath/1 breath by 25) 200 cool down *3500 Total* C: 450 warm up (100 swim/50 kick) 9x50 w/:30 sec rest (2 drill, 1 swim) 15x50 w/:30 sec rest (2 easy, 1 FAST!) 5x100 w/:30 sec rest pull (3/5 breathing pattern by 50) 100 cool down *2300 Total*

A: 10 minute choice warm up 4x75 @ 1:20 (kick/drill/swim by 25) 4x75 @ 1:20 (3/5/7/9 breathing by 75) 4 x [50, 100, 150, 200 @ (:45, 1:25, 2:05, 3:05) Alternate sets pull & swim; NO extra rest between sets!] 50-100 easy recovery 450 kick w/board & fins (50 easy, 25 fast) 8x50 swim even pace @ :50 200 cool down *4200 Total* (estimated) B: 10 minute choice warm up 3x75 @ 1:50 (kick/drill/swim by 25) 3x75 @ 1:50 (3/5/7 breathing by 25) 3 x [50, 100, 150, 200 @ (:60, 2:00, 3:00, 4:00) Alternate sets pull & swim; NO extra rest between sets!] 50 easy recovery 300 kick w/board & fins (50 easy, 25 fast) 6x50 swim @ 1:00 100 cool down *3200 Total* (estimated) C: 10 minute choice warm up 3x75 w/:30 sec rest (kick/drill/swim by 25) 3x75 w/:30 sec rest (3/5/7 breathing by 25) 3 x [50, 100, 150 w/:20 sec rest First set pull, 2nd set swim, 3rd set choice] 300 kick w/board & fins (50 easy, 25 fast) 100 cool down *2200 ...

A: 600 choice warm up 12x50 choice (4x: kick @ 1:00, drill @ :55, swim @ :50) 6x100 swim @ 1:30 4x150 pull (buoy only) @ 2:15 (3/5/7 breathing pattern by 50) 3x200 swim (100 free/100 IM) @ 3:15 2x300 pull (w/paddles) @ 4:45 600 w/fins (50 dolphin kick on back, 100 swim) 200 cool down *4400 Total* B: 500 warm up 12x50 (4x: kick @ 1:20, drill @ 1:10, swim @ 1:00) 5x100 swim @ 2:00 3x150 pull (buoy only) @ 3:00 (3/5/7 breathing pattern by 50) 2x200 swim (50 free/50 non-free) w/:20 sec rest 2x250 pull (paddles optional) @ 5:00 500 w/fins (50 dolphin kick on back, 100 swim) 100 cool down *3600 Total* C: 400 warm up 3x50 kick w/:30 sec rest 3x50 drill w/:25 sec rest 3x50 swim w/:20 sec rest 4x100 swim w/:20-:30 sec rest 4x100 pull w/:20-:30 sec rest 4x100 w/fins (50 kick on your back/50 swim) w/:30 sec rest 100 cool down *2200 Total*

I wanted to share some very nice words from a person following our workouts online. I love getting emails and comments from some of the 100s of people that are checking out the blog everyday...please drop us a 'Hello' and share your thoughts! ************************ Hi Sara, My name is Matt and I am a 43-year-old USMS swimmer from TX. I just wanted to comment on the EXCELLENT swimming workouts posted on your NTC web page! I have been following your "A" workout for the past couple of months, and have seen drastic improvement in my speed and endurance! I am now able to match my 1984 high school times in the 50 free, 100 free, and 100 breast! Your workouts are outstanding! ************************ Keep up the great swimming Matt!

A: 400 swim/200 kick 8 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard, :30 easy, :30 hard) 400 IM (25 kick/50 drill/25 swim) 12x50 @ :60 IM Switch (2x fly/bk, bk/br, br/fr, fr/fly) 4 x [200 free pull @ 3:00 2x100 IM @ 1:45 4x50 @ :60 (25 FAST IM order/25 easy free)] 200 cool down *4600 Total* B: 400 swim/200 kick 8 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard, :30 easy, :30 hard) 400 free (50 drill/50 swim) 10x50 @ 1:10 (25 non-free/25 free) 3 x [200 free pull @ 4:00 2x100 free swim @ 1:55 4x50 @ :60 (breathing every 7)] 200 cool down *3800 Total* C: 300 swim/100 kick 6 minute KICK (2x :60 easy, :30 hard, :45 easy, :30 hard) 300 free (50 drill/50 swim) 6x50 w/:30 rest (25 non-free/25 free) 2 x [200 free pull w/:30 rest 2x100 free swim w/:20 rest 4x50 w/:20 rest (breathing every 7)] 100 cool down *2500 Total*

A: 9x100 warm up (3 @ 1:45, 3@ 1:40, 3 @ 1:30) 12x50 w/fins @ :50 (1 kick/1 swim) 20x25 @ :30 (2 drill, 1 easy swim, 1 fast swim) 5 x [150 pull @ 2:15 100 swim @ 1:30 (3/5 breathing) 50 FAST @ 1:00] 20x25 @ :40 IM order (2 drill, 1 free, 2 swim) 200 cool down *4700 Total* B: 8x100 warm up (4 @ 2:00, 4 @ 1:50) 10x50 w/fins @ :55 (1 kick/1 swim) 12x25 @ :40 (2 drill, 1 easy swim, 1 fast swim) 4 x [150 pull @ 3:00 100 swim @ 2:00 (3/5 breathing) 50 FAST @ 1:00] 18x25 @ :45 (2 drill, 2 non-free, 2 free) 200 cool down *3400 Total* C: 5x100 warm up w/:30 sec rest 8x50 w/fins w/:20 sec rest (1 kick/1 swim) 12x25 w/:15 sec rest (2 drill, 1 easy swim, 1 fast swim) 3 x [150 pull w/:30 rest 100 swim w/:30 rest (3/5 breathing) 50 FAST w/:30 rest] 100 cool down *2200 Total*

**Long Course Meters** A: 500 warm up w/fins 10x50 kick w/fins @ :50 5x100 @ 2:00 (50 drill/50 build) 100 pull @ 1:40 200 pull @ 3:10 300 pull @ 4:40 400 pull @ 6:10 500 pull @ 7:40 + extra :60 400 swim @ 6:10 300 swim @ 4:40 200 swim @ 3:10 100 swim @ 1:40 9x50 (3x: kick @ 1:10/drill @ 1:05/swim @ 1:00) 150 easy cool down *4600 Total* B: 500 warm up w/fins 10x50 kick w/fins @ :60 5x100 @ 2:30 (50 drill/50 build) 100 pull @ 2:00 200 pull @ 4:00 300 pull @ 6:00 400 pull @ 8:00 + extra :60 400 swim @ 8:00 300 swim @ 6:00 200 swim @ 4:00 100 swim @ 2:00 200 easy cool down *3700 Total* C: 400 warm up w/fins 8x50 kick w/fins w/:30 sec rest 4x100 w/:45 sec rest (50 drill/50 build) 100 pull w/:30 sec rest 200 pull w/:30 sec rest 300 pull w/:30 sec rest + extra :30 300 swim w/:30 sec rest 200 swim w/:30 sec rest 100 swim w/:30 sec rest 100 easy cool down *2500 Total*