Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 warm up w/fins (75 swim/25 kick) 4x50 pull @ :55 3x300 pull @ 4:10 (steady) 4x50 pull @ :45 (strong) 4x75 @ 1:30 (IM order, kick/drill/swim by 25) 3x300 @ 5:15 (fly/free/back/free/breast/free by 50) 4x75 @ 1:20 (back/breast/free) 8x25 @ :40 (3 breaths, 2 breaths, 1, 0 by 25) 3x300 swim @ 4:15 (descend 1-3) 200 cool down *4600 Total* B: 500 warm up w/fins (75 swim/25 kick) 4x50 pull @ 1:05 3x200 pull @ 3:45 (steady) 4x50 pull @ :55 (strong) 4x75 @ 1:45 (kick/drill/swim by 25) 3x200 @ 4:15 (2x: 75 free/25non free) 8x25 @ :45 (4 breaths, 3 breaths, 2, 1 by 25) 3x200 swim @ 4:00 (descend 1-3) 200 cool down *3400 Total* C: 400 warm up w/fins (75 swim/25 kick) 4x50 pull w/:15 sec rest 2x200 pull w/:30 rest (steady effort) 4x75 w/:30 sec rest (kick/drill/swim by 25) 4x75 w/:30 sec rest (50 free/25non free) 8x25 w/:30 sec rest (breathing every 7th stroke) 2x200 swim w/:30 sec rest (steady effort) 100 cool down *2300 Total*

**Long Course Meters** A: 900 warm up (200 swim/50 kick/50 drill) 4x200 (100 free/100 IM) @ 3:45 700 pull (3/5/7 breathing pattern by 50) 4x150 swim @ 2:30 (descend 1-4) 500 kick w/fins (your choice of kick) 4x100 swim @ 1:45 (25 fast/25 easy x 2) 300 (50 kick/50 sailboat drill) 4x50 @ 1:05 (25 tarzan drill/25 swim) 100 cool down *4500 Total* B: 900 warm up (200 swim/50 kick/50 drill) 4x150 (100 free/50 non-free) @ 3:30 500 pull (3/5 breathing pattern by 50) 4x100 swim @ 2:00 (descend 1-4) 300 kick w/fins (your choice of kick) 4x50 swim @ 1:45 (25 fast/25 easy x 2) 200 (50 kick/50 sailboat drill) 4x50 @ 1:15 (25 tarzan drill/25 swim) 100 cool down *3400 Total* C: 600 warm up (200 swim/50 kick/50 drill) 4x100 (50 free/50 non-free) w/:30 sec rest 400 pull (3/5 breathing pattern by 50) 4x100 swim w/:30 sec rest (descend 1-4) 300 kick w/fins (your choice of kick) 200 (50 kick/50 sailboat drill) 100 cool down *2400 Total*

A: 500 choice warm up 8x50 @ :60 (IM order, kick/drill by 25) 4x100 @ 1:45 (IM swim) 9x50 @ :50 (pull, 3/5/7 breathing pattern by 50) 4x150 @ 2:05 (strong pull) 8x50 @ :50 (swim, easy/fast by 25) 4x200 @ 3:00 (swim, descend 1-4) 8x50 @ :55 (Tarzan/swim by 25) 4x250 @ 3:45 (swim, NO Walls!...open water turns) 100 cool down *5000 Total* B: 500 choice warm up 6x50 @ 1:15 (kick/drill by 25) 4x75 @ 1:30 (free/non-free/free by 25) 6x50 @ :60 (pull, 3/5/7 breathing pattern by 50) 4x100 @ 1:45 (strong pull) 6x50 @ :60 (swim, easy/fast by 25) 4x150 @ 3:00 (swim, descend 1-4) 6x50 @ 1:05 (Tarzan/swim by 25) 3x200 w/:30 sec rest (swim, NO Walls!...open water turns) 100 cool down *3900 Total* C: 400 choice warm up 6x50 w/:20 sec rest (kick/drill by 25) 4x75 w/:30 sec rest (free/non-free/free by 25) 6x50 w/:20 sec rest (pull, 3/5 breathing pattern by 50) 4x75 w/:30 sec rest (strong pull) 6x50 w/:20 rest (swim, easy/fast by 25) 4x75 w/:30 rest (swim, descend 1-4) 6...

A: 600 warm up (200 free/100 IM, repeat) 6 x [50 kick @ 1:05 100 drill/swim @ 1:35] 10x75 @ 1:20 (odds: fly/back/breast, evens: back/breast/free) 4 x [50 fast @ :40 50 easy @ 1:10 100 fast @ 1:20 50 easy @ 1:10 150 fast @ 2:00 50 easy @ 1:10] (swim sets 1 & 3, pull sets 2 & 4) 100 easy 12x25 @ :35 (3 breaths, 2 breaths, 1 breath 0 breath by 25) 200 cool down *4600 Total* B: 600 warm up (200 free/100 drill, repeat) 6 x [50 kick @ 1:20 50 drill @ 1:00] 6x75 @ 1:30 (free/non-free/free by 25) 3 x [50 fast @ :50 50 easy @ 1:30 100 fast @ 1:40 50 easy @ 1:30 150 fast @ 2:20 50 easy @ 1:30] (swim sets 1 & 3, pull set 2) 100 easy 12x25 @ :45 (4 breaths, 3 breaths, 2 breaths, 1 breath by 25) 200 cool down *3500 Total* C: 400 warm up (150 free/50 drill, repeat) 4 x [50 kick w/:20 rest 50 drill w/:20 rest 4x75 w/:30 rest (free/non-free/free by 25) 4 x [50 fast w/:05 rest 50 ea...

A: 500 warm up with fins 8x75 kick w/fins @ 1:05 8x25 underwater kick @ :40 400 IM easy (drill/swim by 25) 10x100 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15) 100 easy 20x50 swim (8 @ :50, 6 @ :45, 4 @ :40, 2 @ :35) 100 easy 600 pull (3/5 breathing pattern by 50) 200 cool down *4700 Total* B: 500 warm up with fins 6x75 kick w/fins @ 1:20 6x25 underwater kick @ :50 300 easy (drill/swim by 25) 10x75 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15) 100 easy 10x50 swim (4 @ :60, 3 @ :55, 2 @ :50, 1 @ :45) 50 easy 400 pull (3/5 breathing pattern by 50) 200 cool down *3400 Total* C: 400 warm up with fins 6x75 kick w/fins w/:20 sec rest 6x25 underwater kick w/:40 sec rest 300 easy (drill/swim by 25) 10x50 swim (odds: easy, evens: FAST) 10x50 pull (3/5 breathing pattern by 25) 100 cool down *2400 Total*

A: 10 minute choice warm up 8x75 @ 1:30 (kick/drill/swim by 25) 600 pull w/:30 sec rest 2x300 swim @ 4:15 (negative split @ 150 wall) 3x200 pull @ 3:00 (3/5/7/3 breathing pattern by 50) 4x150 swim @ 2:15 (descend 1-4) 6x100 IM @ 1:45 12x50 swim (odds: FAST @ :40, evens: smooth @:55) 200 cool down *5000 Total (estimate)* B: 10 minute choice warm up 6x75 @ 1:45 (kick/drill/swim by 25) 500 pull w/:45 sec rest 2x250 swim @ 4:30 (negative split @ 125 wall) 4x125 pull @ 2:30 (3/5/3/5/3 breathing pattern by 25) 5x100 swim @ 1:50 (descend 1-4) 10x50 swim @ 1:05 (free/non-free by 25) 200 cool down *3800 Total (estimate)* C: 10 minute choice warm up 4x75 w/:30 sec rest (kick/drill/swim by 25) 400 pull w/:60 sec rest 2x200 swim w/:30 sec rest (negative split @ 100 wall) 4x100 pull w/:30 sec rest (3/5/3/5 breathing pattern by 25) 8x50 swim w/:15 sec rest (descend 1-4, 5-8) 100 cool down *2500 Total (estimate)*

*Long course Meters* A: 200 swim 200 kick 200 pull 200 swim 5x100 IM @ 2:00 (drill the fly) 6 minute kick w/board (:30 sec easy, :20 sec FAST!) 5x100 swim @ 1:45 (breath every 5) 6 minute vertical kick (:30 sec easy, :20 sec FAST!) 50 easy swim 5x100 pull @ 1:30 6x:30 sec FAST kick against the wall (:30 rest) 50 easy swim 5x100 swim @ 1:45 (last 25 FAST!) 200 cool down *4000 Total (estimate)* B: 200 swim 200 kick 200 pull 200 swim 6x50 @ 1:15 (25 drill/25 swim) 6 minute kick w/board (:30 sec easy, :20 sec FAST!) 8x50 swim @ 1:10 (breath every 5) 6 minute vertical kick (:30 sec easy, :20 sec FAST!) 50 easy swim 4x100 pull @ 2:00 6x:30 sec FAST kick against the wall (:30 rest) 50 easy swim 4x100 swim @ 2:00 (last 25 FAST!) 200 cool down *3500 Total (estimate)* C: 200 swim 200 kick 200 pull 200 swim 6x50 w/:20 sec rest (25 drill/25 swim) 6x50 swim w/:20 sec rest (breath every 5) 4x100 pull w/:30 sec rest 4x100 swim w/:30 sec rest (last 25 FAST!)...

A: 500 warm up 8x75 @ 1:30 (kick/drill/swim by 25) 4x200 @ 2:50 pull smooth 8x50 @ :40 swim strong 4x200 @ 2:50 pull smooth 8x50 @ :40 swim strong 100 easy 20x25 @ :30 IM order 200 cool down *4300 Total* B: 500 warm up 6x75 @ 1:50 (kick/drill/swim by 25) 4x150 @ 2:40 pull smooth 6x50 @ :50 swim strong 4x150 @ 2:40 pull smooth 6x50 @ :50 swim strong 100 easy 16x25 @ :40 (odds: non-free, evens: free) 200 cool down *3500 Total* B: 500 warm up 6x75 w/:20 sec rest (kick/drill/swim by 25) 4x100 w/:20 sec rest pull smooth 6x50 w/:10 sec rest swim strong 4x100 w/:20 sec rest pull smooth 6x50 w/:10 sec rest swim strong 100 cool down *2400 Total*

A: 400 swim 300 pull 200 kick 100 IM drill 8x100 free swim (4 @ 1:30, 4 @ 1:20) 8x100 IM swim (4 @ 1:50, 4 @ 1:40) 8x100 pull (4 @ 1:25, 4 @ 1:20) 8x100 free swim (4 @ 1:20, 4 @ 1:15) 200 cool down *4400 Total* B: 400 swim 300 pull 200 kick 100 drill 8x100 free swim (4 @ 1:55, 4 @ 1:45) 8x100 pull (4 @ 1:50, 4 @ 1:40) 8x100 free swim (4 @ 1:45, 4 @ 1:35) 200 cool down *3600 Total* C: 400 swim 300 pull 200 kick 100 drill 5x100 free swim w/:20 sec rest 5x100 pull w/:20 sec rest 5x100 with fins w/ :20 sec rest 100 cool down *2600 Total*

A: 600 choice warm up 15 x 50 (5 kick @ 1:10, 5 drill @ 1:00, 5 swim @ :50) 8 x 100 (odds: IM @ 1:45, evens: free @ 1:25) 3 x 300 with fins w/:20 rest (kick/swim by 50) 4 x 200 pull @ 2:45 9 x 50 on 1:00 (3/5/7 breathing pattern by 50) 200 cool down *4550 total* B: 500 warm up 12 x 50 (4 kick @ 1:20, 4 drill @ 1:10, 4 swim @ 1:00) 6 x 100 free swim @ 1:50 3 x 300 with fins w/:20 rest (kick/swim by 50) 4 x 100 pull on 1:45 9 x 50 on 1:10 (3/5/7 breathing pattern by 50) 200 cool down *3650 total* C: 400 warm up 9 x 50 w/:15 rest(3 kick, 3 drill, 3 swim) 4 x 100 free swim w/:20 rest 4 x 100 pull w/:20 rest 3 x 200 with fins w/:30 rest (kick/swim by 50) 6 x 50 w/:30 rest (3/5/7 breathing pattern by 50) 100 cool down *2600 total*

A: 500 warm up 8x75 @ 1:15 (kick/drill/swim by 25) 16x25 swim@ :30 (2 easy/1 FAST) Main Set (all swim as 1 easy/1 FAST): [ 2x25 @ :25 4x50 @ :50 6x75 @ 1:15 8x100 pull @ 1:40 6x75 @ 1:15 4x50 @ :50 2x25 @ :25 ] 500 w/ fins (50 back/50 free) 200 cool down *4700 Total* B: 500 warm up 8x75 @ 1:30 (kick/drill/swim by 25) 16x25 swim@ :35 (2 easy/1 FAST) Main Set (all swim as 1 easy/1 FAST): [ 2x25 @ :30 4x50 @ :60 6x75 @ 1:30 8x100 pull @ 2:00 ] 400 w/ fins (50 back/50 free) 200 cool down *3700 Total* C: 300 warm up 6x75 w/:20 (kick/drill/swim by 25) 12x25 swim @ :45 (2 easy/1 FAST) Main Set (all swim as 1 easy/1 FAST): [ 2x25 w/:15 4x50 w/:15 6x75 pull w/:15 4x50 w/:15 2x25 w/:15 ] 300 w/ fins (50 back/50 free) 100 cool down *2400 Total*

A: 400 choice warm up 8x50 @ :60 (kick/drill by 25) 6x50 @ :50 (descend 1-3, 4-6) 3x300 @ 4:30 (100 free/100 IM/100 free) 3x300 @ 4:20 (strong pull) 3x300 @ 4:10 (negative split @ 150 wall) 8x25 @ :30 easy drill 4x100 w/ :15 rest (3/5 breathing pattern by 50) 200 cool down *4700 Total* B: 400 choice warm up 8x50 @ 1:10 (kick/drill by 25) 6x50 @ :60 (descend 1-3, 4-6) 3x200 @ 3:45 (150 free/50 non-free) 3x200 @ 3:30 (strong pull) 3x200 @ 3:30 (negative split @ 100 wall) 6x25 @ :35 easy drill 3x100 w/ :20 rest (3/5 breathing pattern by 50) 100 cool down *3500 Total* C: 400 choice warm up 6x50 w/:15 rest (kick/drill by 25) 6x50 w/:20 rest (descend 1-3, 4-6) 2x200 w/:20 rest (150 free/50 non-free) 2x200 w/:20 rest (strong pull) 2x200 w/:20 rest (negative split @ 100 wall) 8x25 @ :45 easy drill 100 cool down *2500 Total*