Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 warm up 4x50 @ :55 (25 right arm, 25 left arm) 4x50 @ :50 (25 catch up, 25 fingertip drag) 4x50 @ :60 (25 Tarzan, 25 6-3-6 drill) 4x50 @ :60 (25 fist drill, 25 underwater recovery) 8x25 @ :30 (IM order, all drill) 6x225 @ 3:30 (75 free, 75 IM, 75 free) 50 easy 200 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest) 100 easy 400 Drafting (swim w/2-3 other people, rotate leader after each 100) 100 easy 6x100 pull @ 1:30 (3/5, 3/7, 3/9 breathing pattern by 50) 200 cool down *4500 Total* B: 500 warm up 4x50 @ 1:05 (25 right arm, 25 left arm) 4x50 @ 1:05 (25 catch up, 25 fingertip drag) 4x50 @ 1:10 (25 Tarzan, 25 6-3-6 drill) 4x50 @ 1:10 (25 fist drill, 25 underwater recovery) 6x150 @ 3:15 (50 free, 50 non-free, 50 free) 50 easy 150 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest) 100 easy 6x75 pull @ 1:30 (3/5/7 breathing pattern by 25) 200 cool down *3200 Total* C: 400 warm up 4x50 w/:15 sec rest (25 right arm, 25 left arm...

Warm-up: 4 x 200 (15 sec rest b/w each) #1 Swim #2 Kick #3 Drill #4 Free IM 16 x 25 (on 40-50 sec) -Build 1-4 Drill 5-8 Build 9-12 FAST 13-16 5 x 50 (on :50-1:05) -Free Build 1-5…#5 FAST!! 10 x 25 (on :40-50 sec) -Descend Stroke Count 1-5/6-10 5 x 50 Kick (on :55-1:10) -Build 1-5…#5 FAST!! Main Set: 3-5 x [100 FAST!/ 50 easy/ 50 FAST!/ 50 easy] 200 Warm-down Total: 2,900-3,400 yds

A: 600 warm up (2x: 200 swim/100 kick) 6x75 @ 1:15 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast) 8x50 @ :60 w/fins (25 underwater kick, 25 easy swim) 400 w/fins (50 dolphin kick on back, 50 easy swim) 50 easy NO fins 5 x [100 pull @ 1:30 (smooth) 50 swim @ :50 (build) 50 FAST! @ 1:10 (race!] 50 easy recovery 300 no fins (50 dolphin kick, 50 easy swim) 5x100 @ 1:40 (50 w/ stick, 50 swim DPS) 8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy) 200 cool down *4100 Total* B: 600 warm up (2x: 200 swim/100 kick) 6x75 @ 1:30 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast) 8x50 @ 1:10 w/fins (25 underwater kick, 25 easy swim) 50 easy NO fins 5 x [100 pull @ 1:45 (smooth) 50 swim @ :60 (build) 50 FAST! @ 1:15 (race!] 50 easy recovery 5x100 @ 1:40 (50 w/ stick, 50 swim DPS) 8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy) 200 cool down *3400 Total* C: 600 warm...

500 warm up 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim @ :55 8x25 @ :30 (1 easy, 1 FAST!) 2 x [50 @ :45 or :55 100 @ 1:30 or 1:50 150 @ 2:15 or 2:45] 50 easy recovery 8x25 @ :30 pull (1 easy, 1 FAST!) 2 x [50 @ :45 or :55 100 @ 1:30 or 1:50 150 @ 2:15 or 2:45 all pull] 50 easy recovery 300 IM (25 kick/25 drill/25 swim) 3x100 IM @ 1:45 or 50 non-free/50 free @ 2:00 100 cool down *3500 Total*

**Long Course Meters** - 12 Days of Xmas - A: 12: 600 warm up 2x(200 swim/50 kick/50 drill) 11: 11x50 @ 1:10 (1: kick/swim, 2: drill/swim, 3:non-free/swim) 10: 500 pull (100 free/50 back) 9: 3x150 pull @ 2:10 (make the interval) 8: 4x100 IM @ 2:00 7: 7x50 Swim Golf (lower stroke count & time each 50) 6: 300 kick (fast along blue lane rope sections) 5: 5x50 @ 1:05 (3/5/7/9/11 breathing pattern by 50) 4: 8x25 @ :30 (swim) 3: 3x50 @ 1:30 (all FAST!!!!) 2: 100 cool down 1: 50 more easy cool down *3900 Total* B: 600 warm up 2x(200 swim/50 kick/50 drill) 9x50 @ 1:20 (1: kick/swim, 2: drill/swim, 3:non-free/swim) 400 pull 3x100 pull @ 1:50 (make the interval) 6x50 Swim Golf (lower stroke count & time each 50) 300 kick w/fins (fast along blue lane rope sections) 4x50 @ 1:30 (3/5/7/9 breathing pattern by 50) 6x25 @ :40 (swim) 2x50 @ 1:30 (all FAST!!!!) 100 cool down *2900 Total* C: 600 warm up 2x(200 swim/50 kick/50 drill) 6x50 @ 1:20 (1: kick/swim, 2: d...

** Long Course Meters** A: 700 warm up (kick any 200 meters) 8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!) 100 recovery 8x50 @ 1:10 (IM order, 25 drill/25 swim) 4x50 @ 2:00 (IM order, 25 ALL OUT FAST/25 recovery) 600 pull (3/5/7 breathing pattern by 50) 6x50 @ 1:00 paddles only (descend 1-3, 4-6) 3 x [50 @ :50 100 @ 1:40 150 @ 2:30 all swim] 200 cool down *3800 Total* B: 600 warm up (kick any 200 meters) 8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!) 100 recovery 8x50 @ 1:10 (25 drill/25 swim) 4x50 @ 2:00 (25 ALL OUT FAST/25 recovery) 500 pull (3/5 breathing pattern by 50) 6x50 @ 1:15 (descend 1-3, 4-6) 3 x [50 @ :60 100 @ 2:00 all swim] 100 cool down *3000 Total* C: 500 warm up (kick any 200 meters) 8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!) 100 recovery 8x50 w/:20 sec rest (25 drill/25 swim) 4x50 w/:45 sec rest (25 ALL OUT FAST/25 recovery) 400 pull (3/5 breathing pattern by 50) ...

**Long Course Meters** Warm-up: (Fins) 200 Swim/100 Kick 200 Choice Swim/100 Drill Drill Set: 6 x 50 (on 1:10) -25 Drill/25 Build -#1-3 Fist Drill/#4-6 Fingertip Drag 4 x 100 (on 2:30) -50 Kick/50 Shark Drill 2 x 200 Pull (15-20 sec rest between each) -Breathing Pattern: 3/5 by 50 Main Set: 4 x 150 Suicides (15 sec. rest between each) -50 Kick (middle of pool and back) -Drop Board 100 Swim (25 FAST/75 smooth) 50 Recovery 400 Broken -4 x 100 Strong Effort with 5 sec. rest b/w each 50 Recovery 200 Broken -4 x 50 Strong Effort w/ 5 sec. rest b/w each 50 Recovery 4 x 50 (from center of pool) on 1:10 -Fast into the wall and after turn, then easy back to the middle Warm-Down: 100 Easy

**Long Course Meters** A: 600 warm up 6x50 kick @ 1:15 6x50 drill @ 1:05 6x50 swim @ :55 (descend 1-3, 4-6) 100 pull @ 1:40 200 pull @ 3:10 300 pull @ 4:40 400 pull @ 6:10 extra :60 rest 400 swim @ 6:30 300 swim @ 4:50 200 swim @ 3:15 100 swim @ 1:40 50 easy recovery 4x50 @ 1:10 (25 drill/25 swim...IM order) 3x100 IM @ 2:00 200 cool down *4250 Total* B: 600 warm up 6x50 kick @ 1:30 6x50 drill @ 1:20 6x50 swim @ 1:10 (descend 1-3, 4-6) 100 pull @ 2:00 200 pull @ 3:45 300 pull @ 5:30 extra :30 rest 300 swim @ 5:30 200 swim @ 3:45 100 swim @ 2:00 50 easy recovery 4x50 @ 1:15 (25 free/25 non-free) 200 cool down *3150 Total* C: 600 warm up 4x50 kick w/:30 sec rest 4x50 drill w/:20 sec rest 4x50 swim w/:10 sec rest 4x200 w/:30 sec rest (odds: swim, evens: pull) 4x50 w/:15 (25 free/25 non-free) 100 cool down *2300 Total*

A: fins on 600 warm up (100 swim/50 kick) 4x150 @ 2:10 (50 kick/100 swim) fins off 6x75 @ 1:05 (drill/swim/build by 25) 6x50 @ :50 (descend 1-3, 4-6) 50 easy 500 ALL OUT FOR TIME! 200 easy/recovery 6x50 @:60 (with kickboard: 25 kick/25 pull) 6x50 @ :55 (stick drill) FUN RELAYS! NTC Masters Swimming Holiday Party tomorrow! 200 cool down *4000 total* B: fins on 600 warm up (100 swim/50 kick) 4x150 @ 2:30 (50 kick/100 swim) fins off 4x75 @ 1:30 (drill/swim/build by 25) 4x50 @ 1:05 (descend 1-4) 50 easy 400 ALL OUT FOR TIME! 150 easy/recovery 4x50 @ 1:15 (with kickboard: 25 kick/25 pull) 4x50 @ 1:05 (stick drill) FUN RELAYS! NTC Masters Swimming Holiday Party tomorrow! 200 cool down *3100 total* C: fins on 600 warm up (100 swim/50 kick) fins off 4x75 w/:30 sec rest (drill/swim/build by 25) 4x50 w/:20 sec rest (descend 1-4) 50 easy 300 ALL OUT FOR TIME! 100 easy/recovery 4x50 w/:15 rest (with kickboard: 25 kick/25 pull) 4x50 w/:15 rest (stick dril...

Warm-up: 400 (100Free/100 Choice, other than Free) 100 Kick 300 Free IM (K/Dr/Sw by 25) 100 Free Drill Main Set: 4-6 x 150s (on 2:30-3:00) Alternate: odd #s- 50K/100 Free IM even #s- 50K/100 Build 200 Easy Pull 5 x 100 Each 100 gets faster, and more rest, #5 is ALL OUT! Example- #1 (on 1:25) #2 (on 1:30) #3 (on 1:35) #4 (on 1:40) #5 (on 1:45) 100 Easy Recovery 4 x 50 All FAST on 1:10-1:20 Warm-Down: 200 Pull

A: 500 warm up 6x75 @ 1:20 (25 kick/25 right arm only/25 left arm only) 300 IM (kick/drill/swim by 25) 12x50 swim (3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35) 50 easy 300 IM (kick/drill/swim by 25) 12x50 @ :55 w/paddles only (1 FAST!, 1 easy) 50 easy 300 IM (kick/drill/swim by 25) 12x50 @ :60 w/fins (25 kick underwater, 25 strong swim) 50 easy 4x25 ALL OUT RACE! w/easy 25 recovery between each sprint 200 cool down *4100 Total* B: 500 warm up 6x75 @ 1:45 (25 kick/25 right arm only/25 left arm only) 300 (50 free, 25 non-free) 10x50 swim (3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45) 50 easy 300 (50 free, 25 non-free) 8x50 @ 1:05 w/paddles only (1 FAST!, 1 easy) 50 easy 300 (50 free, 25 non-free) 6x50 @ 1:15 w/fins (25 kick underwater, 25 strong swim) 50 easy 200 cool down *3400 Total* C: 400 warm up 4x75 w/:30 sec rest (25 kick/25 right arm only/25 left arm only) 300 (50 free, 25 non-free) 8x50 w/:20 sec rest (1 FAST!, 1 easy) 50 easy 300 (50 free, 25 non-free) 6x50 w/...

Warm-up: 200 Swim/ 200 Kick/ 200 Free IM/ 200 Free Drill Drill Set: 6 x 75 on 1:10-1:30 -25 Free Drill/50 Free Build 6 x 100 on 1:50-2:10 (Paddles only) -25 Scull (no kick)/75 Ascend (Start FAST, end easy) Main Set: 6 x [50 Build (on :50-1:10) 75 Breathe every 3/5/7 (on 1:20-1:40) 100 Strong (on 1:30)] -First 2 rounds Use Pull Buoy -2nd 2 rounds Use Fins -3rd 2 rounds Swim 8 x 25 (on :30-:45) -Alt 1 Drill/1 choice other than free Warm-Down: 150 easy

A: 400 swim 300 pull 200 kick 100 drill 10x50 @ :50 (1 w/stick, 1 swim) 400 pull @ 5:20 300 pull @ 4:00 200 pull @ 2:40 100 pull @ 1:20 6x75 @ 1:05 (3/5/7 breathing pattern) 400 swim w/fins @ 5:20 (kick every 4th 25) 300 swim w/fins @ 4:00 (kick every 4th 25) 200 swim w/fins @ 2:40 (kick every 4th 25) 100 swim w/fins @ 1:20 (kick every 4th 25) 20x25 (2: underwater recovery w/arms @ :40, 2: swim build @ :30) 200 cool down *4700 Total* B: 400 swim 300 pull 200 kick 100 drill 10x50 @ :60 (1 w/stick, 1 swim) 300 pull w/:20 sec rest 200 pull w/:20 sec rest 100 pull w/:20 sec rest 6x75 @ 1:20 (3/5/7 breathing pattern) 300 swim w/fins w/:20 sec rest (kick every 4th 25) 200 swim w/fins w/:20 sec rest (kick every 4th 25) 100 swim w/fins w/:20 sec rest (kick every 4th 25) 16x25 (2: underwater recovery w/arms @ :45, 2: swim build @ :45) 200 cool down *3800 Total* C: 400 swim 300 pull 200 kick 100 drill 6x50 w/:20 rest (1 w/stick, 1 swim) 300 pull w/:20 se...

A: 500 warm up 8x75 @ 1:20 (25 kick/25 drill/25 swim...IM order) 3 x [2x200 pull @ 2:50 3x100 IM @ 1:45] 50 easy 4x25 @ :45 (FAST! "In-Water-Start" @ the flags) 50 easy 9x25 @ :40 (1 easy, 1 medium, 1 FAST!) 9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc) 200 cool down *4600 Total* B: 500 warm up 6x75 @ 1:30 (25 kick/25 drill/25 swim) 3 x [1x200 pull @ 3:45 3x100 swim @ 1:50] 50 easy 4x25 @ :45 (FAST! "In-Water-Start" @ the flags) 50 easy 9x25 @ :40 (1 easy, 1 medium, 1 FAST!) 9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc) 200 cool down *3400 Total* C: 400 warm up 4x75 w/:30 rest (25 kick/25 drill/25 swim) 3 x [1x100 pull w/:20 rest 2x100 swim w/:15 rest] 50 easy 4x25 w/:30 rest (FAST! "In-Water-Start" @ the flags) 50 easy 9x25 w/:20 rest (1 easy, 1 medium, 1 FAST!) 9x25 w/:20 rest (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew,...

A: 500 warm up 8x75 @ 1:20 (kick/drill/build) 10x100 pull @ 1:25 (steady) 50 easy 8 x [50 swim easy @ :60 50 strong build @ :50 2x25 SPRINT! @ :30 *bonus 1 minute rest after 4 rounds] 4x100 @ 1:40 (free/non-free by 25) 1x100 ALL OUT FOR TIME! 200 cool down *4000 Total* B: 500 warm up 6x75 @ 1:40 (kick/drill/build) 8x100 pull @ 1:50 (steady) 50 easy 6 x [50 swim easy @ 1:10 50 strong build @ :60 2x25 SPRINT! @ :40 *bonus 1 minute rest after 3 rounds] 3x100 @ 2:00 (free/non-free by 25) 1x100 ALL OUT FOR TIME! 200 cool down *3300 Total* C: 400 warm up 4x75 w/:20 sec rest (kick/drill/build) 5x100 pull w/:15 sec rest (steady) 50 easy 4 x [50 swim easy w/:30 rest 50 strong build w/:20 rest 2x25 SPRINT! w/:30 rest *bonus 1 minute rest after 2 rounds] 3x100 w/:20 sec rest (free/non-free by 25) 1x75 ALL OUT FOR TIME! 100 cool down *2300 Total*

A: 500 warm up 8x50 @ :60 (kick/drill, IM order) 4x300 @ 4:30 (100 free/100 IM/100 free) 12x25 @ :30 4x:(2 drill, 1 build to FAST!) 3x300 swim @ 4:15 (100 easy/100 medium/100 FAST!) 4x75 @ 1:05 pull (3/5/7 breathing pattern by 25) 3x300 pull @ 4:00 (make the interval!) 200 cool down *4700 Total* B: 500 warm up 6x50 @ 1:10 (kick/drill) 4x250 @ 4:30 (100 free/50 non-free/100 free) 12x25 @ :40 4x:(2 drill, 1 build to FAST!) 3x200 swim @ 3:45 (50 easy/50 medium/50 strong/50 FAST!) 8x75 @ 1:20 pull (3/5/3 breathing pattern by 25) 200 cool down *3500 Total* C: 400 warm up 6x50 w/:20 sec rest (kick/drill) 4x200 w/:30 sec rest (150 free/50 non-free) 12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!) 3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!) 100 cool down *2400 Total*

A: 200 swim/200 kick/200 pull/200 swim 4x200 swim w/:30 sec rest (Draft Packs...see "Terms & Definitions" page above) 10x50 @ :50 (25 Tarzan/25 swim) 3x200 @ 3:00 (Turn @ the "T") 4 x [4x25 Down & Outs 100 easy recovery] 400 IM (kick/drill by 25) 6x50 @ :60 (25 Fast IM order, 25 easy free) 200 cool down *4400 Total* B: 200 swim/200 kick/200 pull/200 swim 4x100 swim w/:30 sec rest (Draft Packs...see "Terms & Definitions" page above) 8x50 @ :60 (25 Tarzan/25 swim) 3x150 @ 3:00 (Turn @ the "T") 4 x [3x25 Down & Outs 75 easy recovery] 400 (kick/drill by 25) 6x50 @ 1:10 (25 non-free, 25 easy free) 200 cool down *3500 Total* C: 200 swim/200 kick/200 pull 6x50 w/:30 sec rest (25 Tarzan/25 swim) 3x150 w/:30 sec rest (Turn @ the "T") 4 x [2x25 Down & Outs (see "Terms & Definitions" page above) 50 easy recovery] 300 (kick/drill by 25) 6x50 w/:20 sec rest (25 non-free,...