Masters and Triathlon Swimming Workouts by Sara McLarty

*Long Course Meters* A: 500 choice warm up 5x100 @ 2:30 (w/pull buoy between ankles: 50 sculling/50 swim) 8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50) 8x50 @ 1:00 (descend stroke count 1-8!) 4x100 @ 2:15 (IM order: 25 kick/50 drill/25 swim) 5x100 @ 1:55 (IM Swim) 5x100 @ 1:40 (freestyle swim) 8x50 @ :60 (4 w/2 paddles, grasping TOPS of paddles; 4 w/1 paddle, catch up drill) 5x100 @ 1:40 (freestyle pull) 200 cool down *4300 Total* B: 500 choice warm up 5x100 @ 3:00 (w/pull buoy between ankles: 50 sculling/50 swim) 8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50) 8x50 @ 1:10 (descend stroke count 1-8!) 4x100 @ 2:15 (50 drill/50 swim) 4x100 @ 2:15 (50 non-free/50 swim) 4x100 @ 2:00 (freestyle Swim) 4x100 @ 2:00 (pull freestyle) 200 cool down *3600 Total* C: 400 choice warm up 6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim) 6x50 w/:15 rest (6/3/6 drill & kick hard on wall for :15 sec...

*Long Course Meters* A: 4x200 w/fins @ 3:30 8x50 @ :60 (25 underwater kick/25 easy swim) 8x100 @ 2:00 (IM Order: 25 kick/50 drill/25 swim) 6 x [150 @ 3:00...25 fly/25 free/25 back/25 free/25 breast/25 free 50 @ 1:15...FAST freestyle from dive!] 100 easy 300 pull @ 5:00 2x150 pull @ 2:30 3x100 pull @ 1:40 100 easy cool down *4300 Total* B: 4x200 w/fins @ 4:00 8x50 @ 1:15 (25 underwater kick/25 easy swim) 6x100 @ 2:30 (25 kick/50 drill/25 swim) 5 x [150 @ 3:30...easy swim free 50 @ 1:30...FAST freestyle from dive!] 100 easy 4x100 pull @ 2:00 100 easy cool down *3400 Total* C: 3x200 w/fins w/:30 seconds rest 6x50 w/:20 sec rest (kick w/fins & board) 4x100 w/:30 (25 kick/50 drill/25 swim) 3 x [150 w/:20...easy swim free 50 w/:60 sec rest...FAST freestyle!] 4x100 pull w/:30 sec rest 100 easy cool down *2400 Total*

*Long Course Meters* A: 900 warm up (3x: 200 swim/50 kick/50 drill) 100 pull @ 1:40 200 pull @ 3:10 300 pull @ 4:40 400 pull @ 6:10 extra :30 rest 400 swim @ 6:10 300 swim @ 4:40 200 swim @ 3:10 100 swim @ 1:40 100 easy recovery 16x50 @ :50 (steady pace) 600 easy w/fins (100 swim/50 kick) 200 cool down *4600 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 100 pull @ 2:15 200 pull @ 4:15 300 pull @ 6:15 extra :30 rest 400 swim @ 8:15 300 swim @ 6:15 200 swim @ 4:15 100 swim @ 2:15 100 easy recovery 12x50 @ :60 (steady pace) 400 easy w/fins (50 swim/50 kick) 200 cool down *3800 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 100 pull w/:20 rest 200 pull w/:30 rest 300 pull w/:40 rest 300 swim w/:40 rest 200 swim w/:30 rest 100 swim w/:20 rest 8x50 w/:15 sec rest (steady pace) 300 easy w/fins (50 swim/50 kick) 100 cool down *2600 Total*

*Long Course Meters* A: 800 warm up w/fins 12x50 kick w/fins @ :55 5x100 @ 2:00 (25 kick/25 drill/50 swim) 6x50 pull @ :50 2 x (200 @ 3:05, 150 @ 2:20, 100 @ 1:35, 50 @ :50) all pull 2 x (200 @ 3:20, 150 @ 2:30, 100 @ 1:40, 50 @ :50) all swim 8x50 @ :60 (from middle of pool) 25 ez/25 fast 200 cool down *4800 Total* B: 800 warm up w/fins 10x50 kick w/fins @ :60 5x100 @ 2:30 (25 kick/25 drill/50 swim) 6x50 pull @ 1:05 1 x (200 @ 3:45, 150 @ 2:50, 100 @ 1:55, 50 @ :60) all pull 2 x (200 @ 4:00, 150 @ 3:00, 100 @ 2:00, 50 @ :60) all swim 6x50 @ 1:15 (from middle of pool) 25 ez/25 fast 200 cool down *3800 Total* C: 500 warm up w/fins 8x50 kick w/fins w/:20 sec rest 4x100 w/:30 sec rest (25 kick/25 drill/50 swim) 1 x (200, 150, 100, 50) all pull w/:30 sec rest 1 x (200, 150, 100, 50) all swim w/:30 sec rest 4x50 w/:30 sec rest (from middle of pool) 25 ez/25 fast 100 cool down *2500 Total*

A: 750 warm up (100 swim/50 kick) 10x25 kick @ :40 (1 easy/1 FAST!) 5 x [100 easy swim @ 1:45 50 FAST!! kick @ :45] 100 easy 10x25 pull @ :30 (long strokes) 5x150 @ 2:10 pull 10x25 @ :30 drill (IM order) 10x75 (odds: IM @ 1:20; evens: free @ 1:10) 200 cool down *4200 Total* B: 600 warm up (100 swim/50 kick) 8x25 kick @ :45 (1 easy/1 FAST!) 4 x [100 easy swim @ 2:00 50 FAST!! kick @ 1:00] 100 easy 8x25 pull @ :40 (long strokes) 4x150 @ 2:50 pull 8x25 @ :40 drill 8x75 @ 1:45 (free/non free/free by 25) 200 cool down *3400 Total* C: 450 warm up (100 swim/50 kick) 6x25 kick @ :60 (1 easy/1 FAST!) 3 x [100 easy swim w/:15 rest 50 FAST!! kick w/:30 rest] 50 easy 6x25 pull @ :60 (long strokes) 3x150 pull w/:30 sec rest 6x25 @ :60 drill 6x75 w/:30 sec rest (free/non free/free by 25) 100 cool down *2500 Total*

**Long Course Meters** A: 600 warm up (150 swim/50 kick) 12x50 drill @ 1:05 (4: catch-up, 4: fist drill, 4: 6/3/3) 5x100 kick w/fins @ 1:40 5x100 @ 1:45 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!) 12x50 @ :60 (2 easy, 1 FAST!) 100 easy 4 x [150 FAST @ 2:00 100 recovery @ 2:30] 300 cool down *4200 Total* B: 600 warm up (150 swim/50 kick) 12x50 drill @ 1:20 (4: catch-up, 4: fist drill, 4: 6/3/3) 5x100 kick w/fins @ 2:00 5x100 @ 2:10 (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!) 100 easy 12x50 @ 1:10 (2 easy, 1 FAST!) 200 cool down *3100 Total* C: 400 warm up (150 swim/50 kick) 12x50 drill w/:20 seconds rest (4: catch-up, 4: fist drill, 4: 6/3/3) 5x100 kick w/fins w/:30 sec rest 5x100 w/:40 sec rest (15 meters streamline kick/35m distance per stroke/50m BUILD to FAST!) 100 cool down *2100 Total*

A: 500 choice warm up 8x75 @ 1:30 w/pull buoy (25 scull/50 pull) 8x75 @ 1:30 IM order (kick/drill/swim by 25) 400 pull @ 5:30 4x100 IM @ 1:45 8x50 free @ :60 (1 easy/1 FAST!) 300 pull @ 4:15 3x100 IM @ 1:45 6x50 free @ :60 (1 easy/1 FAST!) 200 pull @ 3:00 2x100 IM @ 1:45 4x50 free @ :60 (1 easy/1 FAST!) 200 easy cool down *4500 Total* B: 500 choice warm up 6x75 @ 2:00 w/pull buoy (25 scull/50 pull) 6x75 @ 2:00 (kick/drill/swim by 25) 400 pull w/:30 sec rest 4x100 @ 2:15 (50 free/50 non free) 8x50 free @ 1:10 (1 easy/1 FAST!) 300 pull w/:30 sec rest 3x100 @ 2:15 (50 free/50 non free) 6x50 free @ 1:10 (1 easy/1 FAST!) 200 easy cool down *3700 Total* C: 400 choice warm up 4x75 w/:30 sec rest; w/pull buoy (25 scull/50 pull) 4x75 w/:30 sec rest (kick/drill/swim by 25) 300 pull w/:45 sec rest 3x100 w/:30 sec rest (50 free/50 non free) 6x50 free w/:30 sec rest (1 easy/1 FAST!) 100 easy cool down *2000 Total*

**Long Course Meters** A: 800 warm up (kick every 4th 50) 8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8) 8x50 kick (4@ 1:10, 4@ 1:00) 8x100 pull (4 @ 1:30, 4@ 1:25) 8x200 @ 3:30 (100 free/100 IM) 200 cool down *4200 Total* B: 600 warm up (kick every 4th 50) 6x50 swim @ 1:15 (descend stroke count by 1 stroke, 1-3 & 4-6) 6x50 kick (3@ 1:30, 3@ 1:20) 6x100 pull (4@ 2:00, 4 @ 1:55) 6x200 @ 4:30 (150 free/50 non free) 200 cool down *3200 Total* C: 400 warm up (kick every 4th 50) 4x50 swim w/:30 rest (descend stroke count each 50 by 1 stroke) 4x50 kick w/:30 rest 4x100 pull w/:45 rest 4x200 w/:60 sec rest (150 swim/50 drill) 100 cool down *2100 Total*

A: 500 choice warm up 4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up) 12x25 @ :30 (4x 1 kick/1 drill/1 swim) 12x50 @ :55 (descend 1-3) 6 x [150 @ 2:10 (pull w/buoy only) 100 @ 1:30 (swim) 50 @ 1:30 (kick ALL OUT!)] 50 easy 8x100 @ 1:25 (pull) 200 easy *4500 Total (estimate)* B: 500 choice warm up 4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up) 12x25 @ :40 (4x 1 kick/1 drill/1 swim) 9x50 @ 1:05 (descend 1-3) 4 x [150 @ 2:45 (pull w/buoy only) 100 @ 2:00 (swim) 50 @ 2:00 (kick ALL OUT!)] 50 easy 6x100 @ 1:50 (pull) 100 easy *3300 Total (estimate)* B: 300 choice warm up 4 minutes Vertical Kick (:30 sec easy/:30 sec HARD w/hands up) 12x25 w/:20 sec rest (4x 1 kick/1 drill/1 swim) 6x50 w/:30 sec rest (descend 1-3) 6x50 w/:30 sec rest (2 easy/1 FAST) 6x100 w/:20 sec rest (pull) 6x50 w/:30 sec rest (2 easy/1 FAST) 100 easy *2300 Total (estimate)*

A: 5x200 @ 3:15 w/fins (100 free/100 IM) 8x50 @ :60 drill 8x150 @ 2:20 (50 kick/100 swim) 12x25 @ :30 pull (2 easy, 1 strong) 6x250 @ 3:30 pull smooth 6x50 @ :60 (20 Tarzan/turn @ 'T'/20 swim) 200 cool down *4900 Total* B: 5x150 w/:20 sec rest w/fins 6x50 @ 1:00 drill 6x150 @ 3:00 (50 kick/100 swim) 6x25 @ :40 pull (2 easy, 1 strong) 4x250 @ 4:30 pull smooth 6x50 @ 1:10 (20 Tarzan/turn @ 'T'/20 swim) 200 cool down *3500 Total* C: 5x100 w/:20 sec rest w/fins 6x50 w/:20 sec rest (drill) 4x150 w/:30 sec rest (50 kick/100 swim) 6x25 w/:15 sec rest (pull) 4x200 w/:60 sec rest (pull smooth) 100 cool down *2500 Total*