Masters and Triathlon Swimming Workouts by Sara McLarty

Long Course Meters A: 500 choice warm up 6x100 @ 2:00 (25 kick/25 drill/50 swim) 8 x :15 second "partner kicks" 8x50 @ :55 swim (breathing every 5) 500 swim w/no walls (turn @ the 'T') :30 sec rest 400 pull (negative split time & effort) :30 sec rest 300 swim w/no walls :30 sec rest 200 pull (negative split) :30 sec rest 100 swim w/head up (Tarzan Drill) 6x50 swim @ 1:30 w/:30 sec vertical kick 200 cool down *4300 Total* B: 500 choice warm up 5x100 @ 2:30 (25 kick/25 drill/50 swim) 8 x :15 second "partner kicks" 6x50 @ 1:05 swim (breathing every 5) 400 swim w/no walls (turn @ the 'T') :30 sec rest 300 pull (negative split time & effort) :30 sec rest 200 swim w/no walls :30 sec rest 100 swim w/head up (Tarzan Drill) 4x50 swim @ 1:45 w/:30 sec vertical kick 200 cool down *3100 Total* C: 400 choice warm up 4x100 w/:30 sec rest (25 kick/25 drill/50 swim) 6 x :15 second "partner kicks" 6x50 w/:20 s...

Long Course Meters A: 200 swim 200 kick 200 pull 200 swim 15x50 @ :55 (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast) 1x50 easy 6 x [50 ALL OUT For Time! 100 easy recovery :60 sec rest] 6x100 pull @ 1:40 (3/5 breathing pattern by 50) 6x150 @ 2:45 (25 fly, 50 back, 25 breast, 50 free) 200 cool down *4200 Total* B: 200 swim 200 kick 200 pull 200 swim 12x50 @ 1:05 (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast) 6 x [50 ALL OUT For Time! 50 easy recovery :60 sec rest] 5x100 pull @ 2:00 (3/5 breathing pattern by 50) 5x100 @ 2:30 (2 x 25 free/25 non-free) 200 cool down *3200 Total* C: 200 swim 200 kick 200 pull 200 swim 9x50 w/:20 sec rest (#1: 1st third fast, #2: 2nd 3rd fast, #3: 3rd third fast) 1x50 easy 4 x [50 ALL OUT For Time! 50 easy recovery :60 sec rest] 4x100 pull w/:30 sec rest (3/5 breathing pattern by 50) 100 cool down *2400 Total*

Long Course Meters A: 10 min choice warm up 600 (50 kick w/board, 50 pull w/board) 3 x [50 @ :60 100 @ 1:40 150 @ 2:20 200 @ 3:00 ALL pull] 600 w/ fins (50 kick on back, 50 swim) 3 x [50 @ :50 100 @ 1:30 150 @ 2:10 ALL swim] 200 easy *4700 Total* B: 10 min choice warm up 500 (50 kick w/board, 50 pull w/board) 2 x [50 @ :60 100 @ 2:00 150 @ 3:00 200 @ 4:00 ALL pull] 500 w/ fins (50 kick on back, 50 swim) 2 x [50 @ :60 100 @ 2:00 150 @ 3:10 ALL swim] 200 easy *3500 Total* C: 10 min choice warm up 400 (50 kick w/board, 50 pull w/board) 5x100 pull w/:20 sec rest 500 w/ fins (50 kick on back, 50 swim) 5x100 swim w/:30 sec rest (breathing every 5) 100 easy *2400 Total*

A: 500 warm up 10x50 @ :55 (descend stroke count 1-5, 6-10) 8 Minute Kick (8x :45 easy :15 hard) 10x50 @ :50 (breathing pattern: all 5) 4x200 pull @ 2:50 10x50 @ :45 (25 easy, 25 fast) 8x100 w/fins @ 1:30 (2x: 25 free/25 back) 10x50 @ :40 (just try to make the interval!) 200 cool down *4500 Total* B: 500 warm up 8x50 @ 1:05 (descend stroke count 1-4, 5-8) 8 Minute Kick (8x :45 easy :15 hard) 8x50 @ :60 (breathing pattern: all 5) 4x150 pull @ 3:00 8x50 @ :55 (25 easy, 25 fast) 8x75 w/fins @ 1:30 (25 free/25 back/25 free) 8x50 @ :50 (just try to make the interval!) 200 cool down *4000 Total* C: 500 warm up 6x50 w/:20 sec rest (descend stroke count 1-4, 5-8) 8 Minute Kick (8x :45 easy :15 hard) 6x50 w/:20 sec rest (breathing pattern: all 5) 4x100 pull w/:30 sec rest 6x50 w/:20 sec rest (25 easy, 25 fast) 4x75 w/fins w/:30 sec rest (25 free/25 back/25 free) 100 cool down *2500 Total*

A: 800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim) 12x25 swim @ :25 3 x: (300 pull smooth @ 4:15 150 swim build @ 2:10 100 swim strong @ 1:25 50 swim Fast! @ :40 100 easy recovery @ 2:00) 6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast) 4x150 @ 2:30 (50 free, 50 IM order, 50 free) 200 cool down *4400 Total* B: 800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim) 10x25 swim @ :35 3 x: (200 pull smooth @ 4:00 150 swim build @ 2:45 100 swim strong @ 1:45 50 swim Fast! @ :50 100 easy recovery @ 2:00) 6x75 @ 1:45 (kick/drill/swim by 25) 200 cool down *3500 Total* C: 400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim) 8x25 swim @ :45 3 x: (200 pull smooth w/:20 sec rest 100 swim build w/:20 sec rest 50 swim Fast! w/:20 sec rest 50 easy recovery w/1:00) 6x75 w/:30 sec rest (kick/drill/swim by 25) 100 cool down *2350 Total*

**Long Course Meters** A: 900 warm up…3x(200 free, 100 IM drill) 8x100 @ 2:00 (kick/swim/drill/swim by 25…IM order) 3 x: (200 pull @ 3:10, 2x100 IM @1:45) 6x50 with band @ 1:05 6x100 pull @ 1:40 (3/5 breathing pattern by 50) 3 x: (100 free @ 1:30, 2x50 @ :60 fly/back, breast/free) 200 cool down *4400 Total* B: 600 warm up…2x(200 free, 100 drill) 6x100 @ 2:20 (kick/swim/drill/swim by 25) 3 x: (200 pull @ 3:45, 2x100 free @1:55) 2x150 free @ 3:00 (5/3/5 breathing pattern by 50) 3 x: (100 pull @ 1:55, 2x50 free @ :55) 200 cool down *3500 Total* C: 600 warm up…2x(200 free, 100 drill) 5x100 w/:60 rest (kick/swim/drill/swim by 25) 4 x: (100 pull w/:30 rest, 2x50 swim w/:15 rest) 2x150 free w/:60 rest (5/3/5 breathing pattern by 50) 100 cool down *2300 Total*

A: 500 warm up 6x50 kick @ 1:05 4x200 pull (buoy only) @ 3:10 5x50 kick @ :60 4x200 pull @ 3:00 4x50 kick @ :55 4x200 pull @ 2:50 3x50 kick @ :50 4x200 pull @ 2:40 2x50 kick (ALL OUT, for time) on 2:00 200 cool down *4900 Total* B: 400 warm up 5x50 kick @ 1:30 4x200 pull (buoy only) @ 3:50 4x50 kick @ 1:20 4x200 pull @ 3:40 3x50 kick @ 1:10 4x200 pull @ 3:30 2x50 kick (ALL OUT, for time) on 2:00 200 cool down *3700 Total* C: 400 warm up 5x50 kick w/:40 sec rest 3x200 pull w/:40 sec rest 4x50 kick w/:20 sec rest 3x200 pull w/:20 sec rest 2x50 kick (ALL OUT, for time) w/ 1:00 rest 100 cool down *2300 Total*

A: 400 swim 300 pull (buoy only) 200 drill (mix it up) 100 kick 8x75 @ 1:30 (kick/drill/swim by 25, reverse IM order) 10x125 (odds: free @ 1:45; evens: 25 free/100 IM @ 2:15) 200 easy IM (25 drill/25 swim) 3 x [300 pull @ 4:30 200 free swim @ 3:00 (descend times 1-3) 100 IM FAST @ 2:00] 200 cool down *5000 Total* B: 400 swim 300 pull (buoy only) 200 drill (mix it up) 100 kick 6x75 @ 2:00 (kick/drill/swim by 25) 6x125 @ 2:30 (steady free swim) 200 recovery swim (25 drill/25 swim) 2 x [300 pull @ 5:30 200 swim @ 4:00 (descend times 1-2) 100 FAST @ 2:30] 200 cool down *3800 Total* C: 300 swim 200 drill (mix it up) 100 kick 7x75 w/:30 sec rest (kick/drill/swim by 25) 7x125 w/:60 rest (steady free swim, good effort) 2x200 pull w/:60 rest 100 cool down *2500 Total*

**Long Course Meters** A: 700 warm up (500 choice, 200 IM drill) 6x50 pull @ :60 (descend 1-3, 4-6) 2 x [100 pull, 200 pull, 300 pull, 300 swim, 200 swim, 100 swim (first round: 1:40 base; second round 1:35 base)] 1 x [50, 100, 150, 200, 150, 100, 50 all swim (last 50m of each is FAST!) (:60, 1:50, 2:40, 3:30 intervals)] 100 easy recovery 4x100 swim @ 1:50 (50 distance per stroke/50 swim smooth) 200 cool down *4900 Total* B: 600 warm up (400 choice, 200 drill) 6x50 pull @ 1:10 (descend 1-3, 4-6) 2 x [100, 200, 300, 200, 100 on 2:00 or 1:55 base (pull first round; swim second round)] 1 x [50, 100, 150, 100, 50 on 1:10 base (last 50m of each is FAST!)] 3x100 swim @ 2:15 (50 distance per stroke/50 swim smooth) 200 cool down *3600 Total* C: 600 warm up (400 choice, 200 drill) 8x50 pull w/:30 rest (descend times 1-4, 5-8) 300 pull w/:45-:60 rest 8x50 swim w/:30 rest (descend times1-4, 5-8) 300 swim w/:45-:60 rest 10...

A: 500 Warm up 12x50 4x(#1: kick @ 1:05, #2 drill @:60, #3 swim @ :55) 6x100 pull @ 1:30 5x100 swim @ 1:25 10x50 w/fins @ :60 (25 underwater kick/25 easy swim) 5x100 pull @ 1:25 4x100 swim @ 1:20 8x50 @ :60 (drill/swim by 25...IM order) 4x100 pull @ 1:20 3x100 swim @ 1:15 200 cool down *4900 Total* B: 400 Warm up 9x50 3x(#1: kick @ 1:10, #2 drill @ 1:05, #3 swim @ :60) 5x100 pull @ 1:50 4x100 swim @ 1:50 8x50 w/fins @ 1:10 (25 underwater kick/25 easy swim) 4x100 pull @ 1:45 3x100 swim @ 1:45 6x50 @ 1:10 (25 non free/25 free) 3x100 pull @ 1:40 2x100 swim @ 1:40 200 cool down *3900 Total* C: 400 Warm up 9x50 3x(#1: kick, #2 drill, #3 swim) w/:20 sec rest 4x100 pull w/:20 sec rest 4x100 swim w/:20 sec rest 6x50 w/fins w/:30 sec rest (25 underwater kick/25 easy swim) 3x100 pull w/:20 sec rest 3x100 swim w/:20 sec rest 100 cool down *2600 Total*