Masters and Triathlon Swimming Workouts by Sara McLarty

 Coach Sara WINS Super Sprint Triathlon!! Congrats Coach :)

A: 3x450 Snake warm up (#1: swim, #2: non-free/free by 25, #3: kick/swim by 25) 6x50 pull @ :45 6x100 pull @ 1:20 5x150 swim @ 2:05 (100 smooth, 50 strong) 5x200 @ 3:00 (free/IM by 25) 600 w/fins (kick/swim by 50) 100 cool down *4700 Total* B: 3x450 Snake warm up (#1: swim, #2: choice/free by 25, #3: kick/swim by 25) 6x50 pull @ :60 6x100 pull @ 1:50 4x150 swim @ 2:45 (100 smooth, 50 strong) 4x150 @ 3:00 (free/non-free/free by 50) 200 cool down *3600 Total* C: 2x450 Snake warm up (#1: swim, #2: kick/swim by 25) 6x100 pull w/:30 sec rest 4x150 swim w/:30 sec rest (100 smooth, 50 strong) 4x100 w/:30 sec rest (free/non-free by 25) 100 cool down *2600 Total*

A: 600 warm up w/fins (100 swim/50kick) 6x100 swim (odds: free @ 1:30, evens: IM @ 1:40) 8x50 choice kick @ :60 6x100 swim (odds: free @ 1:25, evens: IM @ 1:35) 8x50 @ :50 (25 Tarzan drill/25 swim) 6x100 swim (odds: free @ 1:20, evens: IM @ 1:30) 8x50 pull @ :45 (breath every 5) 6x100 pull @ 1:20 200 cool down *4400 Total* B: 600 warm up w/fins (100 swim/50kick) 5x100 swim (freestyle @ 1:50) 6x50 choice kick @ 1:20 5x100 swim (freestyle @ 1:45) 6x50 @ :60 (25 Tarzan drill/25 swim) 5x100 swim (freestyle @ 1:40) 6x50 pull @ :55 (breath every 5) 4x100 pull @ 1:50 100 cool down *3500 Total* C: 600 warm up w/fins (100 swim/50kick) 6x75 swim w/:20-:30 sec rest 4x50 choice kick w/:30 sec rest 6x75 pull w/:20-:30 sec rest 4x50 w/:20sec rest (25 Tarzan drill/25 swim) 6x75 swim w/:20-:30 sec rest 100 cool down *2400 Total*

A: 500 warm up 20x25 @ :30 (descend stroke count 1-4) 6x150 pull @ 2:05 6 x [100 swim/build @ 1:20 50 FAST kick @ 1:20] 12x25 @ :30 (drill, IM order) 8x125 @ 2:05 (free/fly/back/breast/free by 25) 200 cool down *4300 Total* B: 500 warm up 16x25 @ :30 (descend stroke count 1-4) 6x125 pull @ 2:15 6 x [100 swim/build @ 2:00 50 FAST kick @ 1:30] 12x25 @ :40 drill 4x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3300 Total* C: 400 warm up 12x25 w/:15 sec rest (descend stroke count 1-4) 6x100 pull w/:30 sec rest 4 x [100 swim/build w/:10 sec rest 50 FAST kick w/:60 sec rest] 12x25 w/:15 sec rest, freestyle drill 100 cool down *2300 Total*

A: 200 swim 200 kick 200 pull 200 swim 16x25 @ :30 (descend stroke count 1-4) 8x50 @ :55 (odds: DPS, evens: build to fast) 4 x [4x100 pull @ 1:20 4x50 swim @ :50 (descend times 1-4) 4x25 swim @ :40 (odds: easy float, evens: Dive Sprint!!)] 200 cool down *4600 Total* B: 200 swim 200 kick 200 pull 200 swim 16x25 @ :40 (descend stroke count 1-4) 8x50 @ 1:05 (odds: DPS, evens: build to fast) 3 x [3x100 pull @ 1:50 3x50 swim @ 1:00 (descend times 1-3) 4x25 swim @ :50 (odds: easy float, evens: Dive Sprint!!)] 200 cool down *3400 Total* C: 200 swim 200 kick 200 pull 200 swim 16x25 w/:15 sec rest (descend stroke count 1-4) 8x50 w/:20 sec rest (odds: DPS, evens: build to fast) 2 x [3x100 pull w/:20 sec rest 3x50 swim w/:20 (descend times 1-3)] 100 cool down *2600 Total*

A: 500 swim 400 pull 300 kick 200 IM Drill 100 Tarzan drill 15x100 freestyle swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20) 50 easy 10x75 @ 1:15 (back/breast/free by 25) 10x75 @ 1:15 (3/5/7 breathing pattern by 25) 200 cool down *4750 Total* B: 500 swim 400 pull 300 kick 200 Drill 100 Tarzan drill 12x100 freestyle swim (4 @ 1:50, 4 @ 1:45, 4 @ 1:40) 50 easy 6x75 @ 1:45 (free/non-free/free by 25) 6x75 @ 1:40 (5/3/5 breathing pattern by 25) 100 cool down *3700 Total* C: 400 swim 300 pull 200 kick 100 Drill 50 Tarzan drill 9x100 freestyle swim (3 w/:30 sec rest, 3 w/:20, 3 w/:10) 50 easy 4x75 w/:20 sec rest (free/non-free/free by 25) 100 cool down *2400 Total*

A: 500 warm up 8x75 @ 1:30 (kick/drill/swim by 25) 12x25 @ :30 (descend 1-3) 4x100 @ 1:20 (strong effort) 100 easy 4x100 @ 1:15 (fast, make as many as possible) 100 easy 4x100 @ 1:15 (fast, make as many as possible) 100 easy 4x100 @ 2:00 (All FAST!!) 100 easy 8x75 @ 1:15 (50 pull/25 kick) 200 cool down *4200 Total* B: 500 warm up 8x75 @ 1:45 (kick/drill/swim by 25) 12x25 @ :40 (descend 1-3) 3x100 @ 1:50 (strong effort) 100 easy 3x100 @ 1:45 (fast, make as many as possible) 100 easy 3x100 @ 1:40 (fast, make as many as possible) 100 easy 3x100 @ 2:30 (All FAST!!) 100 easy 6x75 @ 1:30 (50 pull/25 kick) 100 cool down *3500 Total* C: 400 warm up 6x75 w/:30 sec rest (kick/drill/swim by 25) 12x25 w/:15 sec rest (descend 1-3) 3x100 swim 3x100 pull 3x100 swim w/fins 6x75 w/:30 sec rest (50 pull/25 kick) 100 cool down *2500 Total*

A: 600 choice warm up 16x50 swim (4 @ :55, 4 @ :50, 4 @ :45, 4 @ :40) 12x75 pull (4 @ 1:15, 4 @ 1:05, 4 @ :55) 8x100 swim (4 @ 1:25, 4 @ 1:20) 100 easy recovery 10x25 kick @ :30 4 x [ 100 kick @ 2:00 150 swim @ 2:00 ] 200 cool down *4600 Total* B: 500 choice warm up 16x50 swim (4 @ 1:05, 4 @ 1:00, 4 @ :55, 4 @ :50) 12x75 pull (4 @ 1:30, 4 @ 1:20, 4 @ 1:15) 8x100 swim (4 @ 1:55, 4 @ 1:50) 100 easy 12x25 kick @ :40 200 cool down *3500 Total* C: 300 swim, 200 pull, 100 kick 12x50 (4 w/:30 rest, 4 w/:20 rest, 4 w/:10 rest) 8x75 pull (4 w/:20 rest, 4 w/:10 rest) 4x100 swim w/:15 rest 8x25 kick @ :50 or :60 100 cool down *2500 Total*

BeginnerTriathlete.com Check out my "Learning How to Swim" Series of articles. Each month, I will address an aspect of the freestyle swimming stroke and include 4 weeks of beginner workouts. Pass on the link to your training partners, friends, spouses...anyone that is thinking about starting to train for a triathlon. Follow along with me for 5 months and your will be swimming in the open water with confidence! If you have any questions, please don't hesitate to contact me! Happy Swimming:)

**Long Course Meters** A: 8x100 @ 1:45 4x50 pull @ :50 4x100 pull @ 1:40 4x150 pull @ 2:15 4x200 swim @ 3:10 100 easy 5x100 @ 2:00 (25 kick/25 drill/50 swim) 6 x [25 SPRINT :60 sec vertical kick (strong effort)] 6x50 @ :60 cool down *4300 Total* B: 5x100 @ 2:30 4x50 pull @ 1:10 4x100 pull @ 2:10 4x150 pull @ 3:10 100 easy 5x100 @ 2:30 (25 kick/25 drill/50 swim) 6 x [25 SPRINT :60 sec vertical kick (strong effort)] 6x50 @ 1:15 cool down *3200 Total* C: 5x100 w/:30 sec rest 4x50 pull w/:20 sec rest 4x100 pull w/:20 sec rest (3/5 breathing pattern by 50) 100 easy swim 5x100 w/:30 sec rest (25 kick/25 drill/50 swim) 3 x [25 SPRINT :30 sec vertical kick (strong effort) :30 sec rest on wall or lane rope] 6x50 w/:15 sec rest (easy cool down) *2300 Total*