Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 swim warm up 400 kick/swim by 50 300 non-free/free by 50 200 Tarzan/swim by 25 100 feet-first/swim by 25 8 minute kick (:40 easy, :20 FAST, repeat) 12x50 @ :55 (2 drill, 1 25 fast/25 easy) 6x50 ALL OUT w/partner rest (one person swims, one person rests, switch) 500 pull (3/5 breathing pattern by 50) 8x25 ALL OUT w/partner rest (works great with 3-4 people per lane) 200 cool down *4000-ish Total* B: 500 swim warm up 400 kick/swim by 50 300 non-free/free by 50 200 Tarzan/swim by 25 8 minute kick (:40 easy, :20 FAST, repeat) 12x50 @ 1:05 (2 drill, 1 25 fast/25 easy) 6x25 ALL OUT w/partner rest (works great with 3-4 people per lane) 400 pull (3/5 breathing pattern by 50) 6x25 ALL OUT w/partner rest (works great with 3-4 people per lane) 200 cool down *3300-ish Total* C: 400 swim warm up 300 kick/swim by 50 200 non-free/free by 50 100 Tarzan/swim by 25 6 minute kick (:40 easy, :20 FAST, repeat) 9x50 w/:20 sec rest (2 drill, 1 25 fast/25 easy) 12x25 (...

A: 600 choice warm up with fins 12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55 6x50 @ :55 (build to FAST!) 6 x [150 swim FAST @ 2:15 50 easy @ 1:15] 400 pull @ 6:20, 300 pull @ 4:45, 200 pull @ 3:10, 100 pull @ 1:35 10x50 shooters w/ fins @ 1:15 (try to kick 25 meters underwater w/no breath!) 200 cool down *4400 Total* B: 500 choice warm up with fins 8x50 kick w/ fins @ 1:05 6x50 @ 1:05 (build to FAST!) 4 x [150 swim FAST @ 3:00 50 easy @ 1:30] 400 pull @ 8:00, 300 pull @ 6:00, 200 pull @ 4:00, 100 pull @ 2:00 8x50 shooters w/ fins @ 1:30 (try to kick 25 meters underwater w/no breath!) 100 cool down *3500 Total* C: 400 choice warm up with fins 6x50 kick w/ fins w/:20 sec rest 4x50 w/:30 sec rest (build to FAST!) 4 x [100 swim FAST w/:10 sec rest 50 easy w/:30 sec rest] 2x200 pull w/:30 sec rest 6x50 shooters w/ fins w/:30 sec rest (try to kick 25 meters underwater w/no breath!) 100 cool down *2300 Total*

A: 500 choice warm up 8x75 @ 1:30 (kick/drill/swim by 25) 12x25 @ :30 (descend 1-3, 4-6, etc) 5 x [100 FAST @ 1:15 75 recovery @ 1:15] 6x50 @ :55 (non-free/free by 25) 5 x [75 FAST @ :55 50 recovery @ :55] 6x50 @ :55 (non-free/free by 25) 5 x [50 FAST @ :40 25 recovery @ :40] 200 cool down *4100 Total* B: 500 choice warm up 8x75 @ 1:45 (kick/drill/swim by 25) 12x25 @ :40 (descend 1-3, 4-6, etc) 5 x [100 FAST @ 1:40 50 recovery @ 1:20] 6x50 @ 1:10 (non-free/free by 25) 5 x [50 FAST @ :50 25 recovery @ :50] 6x50 @ 1:10 (non-free/free by 25) 100 cool down *3200 Total* C: 400 choice warm up 8x75 w/:30 sec rest (kick/drill/swim by 25) 12x25 w/:20 sec rest (descend 1-3, 4-6, etc) 5 x [50 FAST w/:5 sec rest 50 recovery w/:45 sec rest] 8x50 w/:20 sec rest (non-free/free by 25) 100 cool down *2300 Total*

A: 3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: non-free/free by 25) 16x50 @ :55 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50) 6x200 pull @ 2:50 3 x [4x50 kick/drill @ :60 IM order 3x100 IM @ 1:45] 200 cool down *4900 Total* B: 3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: drill/swim by 25) 16x50 @ 1:05 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50) 6x150 pull @ 2:50 4x50 @ :60 drill/swim by 25 3x100 @ 2:00 non-free/free by 25 100 cool down *3500 Total* C: 2x400 snake warm up (1: swim, 2: kick/swim by 25) 16x25 w/:20 sec rest (5 breaths, 4 breaths, 3 breaths, 2 breaths per 25) 6x100 pull w/:30 sec rest 8x50 w/:20 sec rest (drill/swim by 25) 100 cool down *2300 Total*

A: 600 warm up (4x: 100 swim/50 kick) 20x25 @ :30 (1 kick, 1 drill, 1 easy swim, 1 build swim) 9x75 @ 1:15 (25 free/25 IM order/25 free) 6x125 @ 1:45 pull steady 8x100 FAST (25 ALL OUT from dive, :5 sec rest, 75 steady race pace) 100 easy 12x50 @ :55 (25 tarzan drill/25 swim) 200 cool down *4200 Total* B: 600 warm up (4x: 100 swim/50 kick) 16x25 @ :40 (1 kick, 1 drill, 1 easy swim, 1 build swim) 6x75 @ 1:15 (25 free/25 non-free/25 free) 5x100 @ 1:50 pull steady 8x75 FAST (25 ALL OUT from dive, :5 sec rest, 50 steady race pace) 100 easy 8x50 @ :55 (25 tarzan drill/25 swim) 100 cool down *3100 Total* C: 600 warm up (4x: 100 swim/50 kick) 12x25 w/:20 sec rest (1 kick, 1 drill, 1 easy swim, 1 build swim) 4x75 w/:30 sec rest (25 free/25 non-free/25 free) 4x100 w/:30 sec rest pull steady 8x50 w/:20 sec rest (25 tarzan drill/25 swim) 100 cool down *2100 Total*

A: 900 warm up (3x: 200 swim/50 kick/50 drill) 12x50 @ :55 4x(1 easy, 1 build, 1 w/3 breaths) 500 ALL OUT FOR TIME!!!! 100 easy recovery 6x150 pull @ 2:05 smooth 50 easy swim 5x100 @ 1:30 swim FAST ALL OUT!!!! (try to beat your total 500 time) 100 easy recovery 600 smooth (50 back/50 free) 100 cool down *4300 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 9x50 @ 1:05 3x(1 easy, 1 build, 1 w/3 breaths) 400 ALL OUT FOR TIME!!!! 100 easy recovery 6x100 pull @ 1:50 smooth 50 easy swim 4x100 @ 2:00 swim FAST ALL OUT!!!! (try to beat your total 400 time) 100 easy recovery 400 smooth (50 back/50 free) 100 cool down *3500 Total* C: 400 warm up 6x75 w/:30 sec rest (25 kick/25 drill/25 swim) 12x25 w/:20 sec rest 4x(1 easy, 1 medium, 1 fast) 5x100 pull w/:20 sec rest (3/5 breathing pattern by 50) 3x100 w/:30 sec rest swim FAST!!!! 300 easy(50 back/50 free) 100 cool down *2300 Total*

*Long Course Meters* A: 600 warm up (4x:100 swim/50 kick) 14x50 @ 1:20 (odds: Sprint Kick, evens: easy pull w/board) 2 x [50, 100, 150, 200 pull @ :45 sec per 50m) 2 x [50, 100, 150, 200 swim @ :50 sec per 50m) 50 easy recovery 9x100 IM (3x: 1 kick @ 2:20, 1 drill @ 2:10, 1 swim @ 2:00) 200 cool down *4400 Total* B: 600 warm up (4x:100 swim/50 kick) 12x50 @ 1:30 (odds: Sprint Kick, evens: easy pull w/board) 2 x [50, 100, 150, pull @ :55 sec per 50m) 2 x [50, 100, 150, swim @ :60 sec per 50m) 50 easy recovery 6x100 w/:20 sec rest (50 free/50 non-free) 200 cool down *3200 Total* C: 600 warm up (4x:100 swim/50 kick) 8x50 w/:30 sec rest (odds: Sprint Kick, evens: easy pull w/board) 50, 100, 150, pull w/:30 sec rest 50, 100, 150, swim w/:30 sec rest 4x100 w/:30 sec rest (3/5 breathing pattern by 50) 100 cool down *2100 Total*

A: 500 warm up 10x75 @ 1:30 (kick/drill/swim by 25) 5 x [100 pull @ 1:30 50 swim/build @ :45 50 swim/FAST @ :60] 8x50 @ :60 (kick/drill...IM order) 5 x [100 IM @ 1:45 50 free/build @ :45 50 non-free choice/FAST @ 1:15] 8x50 @ :60 (25 free swim/25 underwater recovery (dog-paddle)) 200 cool down *4200 Total* B: 500 warm up 8x75 @ 1:50 (kick/drill/swim by 25) 4 x [100 pull @ 1:45 50 swim/build @ :60 50 swim/FAST @ 1:15] 8x50 @ :60 (25 free/25 non-free) 4 x [100 pull @ 1:45 50 non-free/build @ 1:15 50 free/FAST @ 1:15] 4x50 @ 1:10 (25 free swim/25 underwater recovery (dog-paddle)) 100 cool down *3400 Total* C: 400 warm up 6x75 w/:20 sec rest (kick/drill/swim by 25) 3x200 pull w/:30 sec rest (3/5 breathing pattern by 50) 8x50 w/:20 sec rest (25 free/25 non-free) 6 x [50 pull easy 50 swim build to fast] w/:30 sec rest 100 cool down *2500 Total*

Hi Sara, I just wanted to stop by and say hello and a big THANK YOU! I have been following your blog for the last 10 months and the workouts you have been posting certainly have helped me improve as a swimmer. I recently competed this last Sunday, August 29th in the Ford Ironman Louisville. I swam the 2.4 miles in 1h09min56sec. I can honestly say I just cruised through the swim section and there is no telling what my time could have been if I had pushed harder. Again, Thank You and hopefully one day I will make my way towards the NTC to meet you and join your group for a weekly swim. Thomas

A: 900 warm up (3x: 200 swim/50 kick/50 drill) 20x25 @ :30 (5x: 2 drill, 1 no breath, 1 build) 14x50 swim (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez...fast @ :40, ez@ 1:20) 4x200 pull (1 @ 3:00, 1 @ 2:50, 1 @ 2:40, 1 @ 2:30) 8x25 ALL OUT Sprint/Race/FAST @ :60 400 smooth (25 swim/25 Tarzan drill) 8x100 @ 1:45 (free/back/breast/free by 25) 200 cool down *4500 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 16x25 @ :40 (4x: 2 drill, 1 no breath, 1 build) 14x50 swim (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez...fast @ :50, ez@ 1:30) 4x150 pull (1 @ 3:00, 1 @ 2:50, 1 @ 2:40, 1 @ 2:30) 400 smooth (25 swim/25 Tarzan drill) 10x25 @ :45 (odds: easy, evens: FAST/SPRINT!) 200 cool down *3400 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 12x25 w/:20 sec rest (3/5/7 breathing pattern by 25) 10x50 w/:30 sec rest (1 fast swim, 1 easy pull) 6x75 swim w/:30 sec rest (free/non-free/free by 25) 300 smooth (25 swim/25 Tarzan drill) 100 cool down ...