Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (200 swim/100 kick) 6x75 @ 1:20 (kick/drill/swim by 25) 200 swim (no walls) @ 3:00 4x25 @ :35 (start @ the flags, sprint to wall) 200 swim (no walls) @ 3:00 4x25 @ :45 (underwater sprint kick, fins optional) 200 swim (no walls) @ 3:00 4x25 @ :40 (3-wide SPRINT!) 50 easy swim 6x50 @ :60 (odds: fly/back, evens: breast/free) 2 x [200 pull @ 3:00 4x50 @ :60 (kick hard on the wall until next interval)] 50 easy recovery 300 pull (3/5/7 breathing pattern by 50) 8x25 @ :30 (3, 2, 1, 0 breaths per 25) 200 cool down *3700 total* B: 600 warm up (200 swim/100 kick) 4x75 @ 1:45 (kick/drill/swim by 25) 150 swim (no walls) @ 3:00 4x25 @ :45 (start @ the flags, sprint to wall) 150 swim (no walls) @ 3:00 4x25 @ :55 (underwater sprint kick, fins optional) 150 swim (no walls) @ 3:00 4x25 @ :50 (3-wide SPRINT!) 50 easy swim 4x50 @ 1:10 (25 free/25 non-free) 2 x [150 pull @ 3:00 3x50 @ 1:10 (kick hard on the wall until next interval)] 50 easy recovery 200 pul...

A: 500 warm up 4x250 @ 4:00 (50 free/50 back/50 free/50 back/50 free) 3x300 swim (1 @ 4:30,1 @ 4:20, 1 @ 4:10) 50 easy 3x300 pull (1 @ 4:20,1 @ 4:10, 1 @ 4:00) 100 easy 6x150 @ 2:30 (50 kick/100 swim) 200 cool down *4400 Total* B: 500 warm up 4x150 @ 3:00 (50 free/50 non-free/50 free) 3x200 swim @ 3:45 (descend 1-3) 50 easy 3x200 pull @ 3:30 (descend 1-3) 50 easy 6x150 @ 3:30 (50 kick/100 swim) 200 cool down *3500 Total* C: 400 warm up 3x150 w/:30 seconds rest (50 free/50 non-free/50 free) 3x150 swim w/:20 seconds rest (descend 1-3) 50 easy 3x150 pull w/:20 rest (descend 1-3) 50 easy 3x150 w/:30 rest (fins optional) (50 kick/100 swim) 100 cool down *2400 Total*

(Long Course) Warm-up: 8 x 50 (15-20 sec rest) -25 Drill/25 Swim 300 Pull buoy     -100 Strong/100 mod/100 Strong 200 Swim Build 100 Pull buoy Strong Effort! 100 Swim FAST! 200 Pull (build) 300 Swim 80% effort 50 ez recovery 2 x 150 -50 Drill/50 Build/50 Fast 50 ez recovery 6 x 50 (from middle of pool, flip turn work) -Fast before and after wall (middle of 50 fast) 200 Choice EZ

A: 600 warm up (200 swim/100 kick x 2) 6x25 underwater kick @ :60 6x50 swim @ :60 (descend stroke count 1-6) 6x50 @ :55 (first 1/3 fast, remainder easy) 2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50] 400 pull w/:45 rest 2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50] 400 pull 200 cool down *3500 Total* B: 600 warm up (200 swim/100 kick x 2) 6x25 underwater kick @ :60 6x50 swim @ 1:10 (descend stroke count 1-6) 6x50 @ 1:05 (first 1/3 fast, remainder easy) 2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ 1:15 per 50] 400 pull w/:45 rest 8x50 @ 1:15 (25 free/25 non-free) 300 cool down *3000 Total* C: 600 warm up (200 swim/100 kick x 2) 4x25 underwater kick with fins @ :60 6x50 swim w/:20 rest (descend stroke count 1-6) 6x50 w/:20 rest (first 1/3 fast, remainder easy) 2 x [4x50 w/:30 rest (one FAST, one easy, repeat) 300 pull w/:45 rest] 200 cool down *2500 Total*

**Long Course Meters** A: 500 choice warm up 4x150 @ 2:50 (kick/drill/swim by 50) 4x200 pull @ 3:05 4x250 @ 5:00 (free/back/free/back/free by 50) 4x300 @ 5:00 (swim, descend 1-4) 200 cool down *4300 Total* B: 500 choice warm up 4x150 @ 3:30 (kick/drill/swim by 50) 4x150 pull @ 3:00 4x150 @ 3:20 (free/non-free/free by 50) 4x200 @ 4:00 (swim, descend 1-4) 200 cool down *3300 Total* C: 500 choice warm up with fins 4x150 w/:30 seconds rest (kick/drill/swim by 50) 4x150 pull w/:20 seconds rest 4x150 w/:30 rest (free/non-free/free by 50) 200 cool down *2500 Total*

Warm-up: 400 Choice 100 Long course/4 x 25 snake> 2x Main Set: 5 x 100 (20 sec rest b/w each) -Descend 1-5 100 ez 6 x 50 (15 sec rest) -25 Kick/25 Sail 4 x 150 (20 sec rest) 50 Pull Mod/100 STRONG! 100 ez 6 x 50 (15 sec rest) 25 SPRINT/25 ez 100 ez 200 Pull Warm-down

**Long Course Meters** Warm Up: 200 swim/200 pull/200 kick/200 swim A: 6x50 swim @ :60 (descend 1-3, 4-6) 100 @ 1:40, 200 @ 3:10, 300 @ 4:40, 400 @ 6:10 (all swim) 400 @ 6:00, 300 @ 4:30, 200 @ 3:00, 100 @ 1:30 (all pull) 100 easy recovery 6x50 @ 1:05 (25 IM drill/25 free swim) 4x200 @ 3:30 (IM/free by 25) 200 cool down *4500 Total* B: 6x50 swim @ 1:10 (descend 1-3, 4-6) 100 @ 2:00, 200 @ 4:00, 300 @ 6:00 (all swim) 300 @ 6:00, 200 @ 4:00, 100 @ 2:00 (all pull) 100 easy recovery 6x50 @ 1:15 (25 drill/25 swim) 4x150 w/:20 rest (free/non-free/free by 50) 200 cool down *3500 Total* C: 6x50 swim w/:20 rest (descend 1-3, 4-6) 100, 200, 300 with :30 rest (all swim) 300, 200, 100 with :20 rest (all pull) 6x50 w./:15 rest (25 drill/25 swim) 100 cool down *2700 Total*

W-up: 400 Choice Main Set: 12 x 25 (on :30-50) with Board -25 Kick/25 Catch-up Drill/25 Sail Boat> Repeat 4x 5 x 200 Pull on 3:00-4:00 -Odd #s Build -Even #s STRONG effort 12 x 25 (on :40-1:00) -25 FAST Kick/25 Strong Swim/25 FAST Swim> Repeat 4x Fins On 8-12 x 50 (on :50-1:15) -Fast off walls, working on breakouts! 200 Choice Warm-down

A: 600 warm up (100 free/100IM drill/100 kick x 2) 5x50 @ :60 (25 right arm/25 left arm) 5x50 @ :55 (catch-up drill with a single paddle or stick) 5x50 @ :50 (fist drill with paddles) Main set: 25/50/75/100/75/50/25 (400 total) 1st round - all swim, @ :25 per 25, first 25 of each segment is FAST! 2nd round - pull, @ :25 per 25, 3/5/7/9 breathing pattern by 25 3rd round - pull, @ :25 + :20 per 25, all strong effort 4th round - swim @ :25 + :20 per 25, all strong effort 5th round - reverse IM order, @ :30 + :25 per 25 6th round - first 25 of each segment is kick, @ :30 + :25 per 25 6x75 @ 1:15 with fins (25 sprint kick, 50 easy swim) 200 cool down *4400 Total* B: 600 warm up (200 swim/100 kick x 2) 5x50 @ 1:10 (25 right arm/25 left arm) 5x50 @ 1:05 (catch-up drill with a single paddle or stick) 5x50 @ :60 (fist drill with paddles) Main set: 25/50/75/100/75/50/25 (400 total) 1st round - all swim, @ :30 per 25 2nd round - pull, @ :30 per 25 3rd round - swim, @ :30 p...

A: 900 warm up (3x: 200swim/50 kick/50 drill) 8x75 IM order @ 1:15 (drill/swim/freestyle by 25) 6x50 pull @ :45 3 x [300 pull @ 4:30 2x100 IM @ 1:40] 50 easy all swim: 4x50 @ :45; 2x100 @ 1:25; 1x200 @ 2:45; 2x100 @ 1:25; 4x50 @ :45 200 cool down *4500 Total* B: 900 warm up (3x: 200swim/50 kick/50 drill) 6x75 @ 1:30 (free/non-free/free by 25) 4x50 pull @ :55 3 x [200 pull @ 3:45 3x50 swim @ :60, descend stroke count] 50 easy all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60 200 cool down *3500 Total* C: 600 warm up (2x: 200swim/50 kick/50 drill) 6x75 w/:20 rest (free/non-free/free by 25) 4x50 pull w/:15 rest 3 x [200 pull w/:30 rest 3x50 swim w/:15rest, descend stroke count] all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60 100 cool down *2400 Total*

A: 200 swim/200 pull/200 kick/200 swim 8x50 @ :60 (25 fast/25 easy/kick hard on the wall until next interval) 4x100 @ 2:00 (25 Frog-on-a-Lilypad/25 kick/50 swim) 10x75 w/fins @ 1:15 (25 underwater/25 swim/25 Tarzan drill) 50 easy 4x150 pull @ 2:15 (3/5/7 breathing pattern by 50) 400 IM (25 kick/25 drill/25 swim/25 freestyle) 6x100 IM @ 1:45 4x50 w/:20 rest (25 Feet-first/25 swim) 200 cool down *4400 Total* B: 200 swim/200 pull/200 kick/200 swim 6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval) 3x100 @ 3:00 (25 Frog-on-a-Lilypad/25 kick/50 swim) 8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill) 50 easy 4x100 pull @ 2:00 (3/5 breathing pattern by 25) 300 (25 kick/25 drill/25 swim x 3) 6x75 @ 1:30 (25 free/25 non-free/25 free) 200 cool down *3400 Total* C: 200 swim/200 pull/200 kick 6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall) 3x100 w/:30 rest (25 Frog-on-a-Lilypad/25 kick/50 swim) 6x75 w/fins w/:3...

W-up: 6 x 100 (20 sec rest b/w ea) #1 Swim #2 Drill #3 Kick >Repeat Main Set: 300 Pull -Build each 100 3 x 100 on 1:45 (Hold 1:20-1:40) 6 x 50 (15 sec rest b/w ea) 2 Kick/2 Build/2 FAST! 4 x 50 (on :50-1:10) -1 Fast/1 ez 2 x 100 STRONG Effort! (30 sec rest b/w each) -Record time 200 Pull Breathe every 3/5 by 50 12-16 x 25 (on :35-55) Breathing pattern 3/2/1/0 by 25 200 Choice Warm-Down

A: FINS ON - 500 warm up 4x50 kick @ :55 4x50 drill (25 right arm/25 left arm) @ :55 4x50 drill (catch-up with stick or single paddle) @ :55 - FINS OFF 4x50 drill (fist drill) @ :55 4x50 descend 1-4 @ :50 4x150 @ 2:20 (50 FAST/50 easy/50 backstroke) 4x75 @ 1:15 (25 FAST/25 easy/25 backstroke) 4x150 pull @ 2:10 (50 FAST/50 easy/50 backstroke) 4x75 @ 1:20 (50 easy swim/25 FAST kick) 4x150 @ 2:30 (25 fly/free/back/free/breast/free by 25) 4x75 @ 1:15 (back/breast/free by 25) 200 cool down *4400 Total* B: FINS ON - 500 warm up 4x50 kick @ :60 4x50 drill (25 right arm/25 left arm) @ :60 4x50 drill (catch-up with stick or single paddle) @ :60 - FINS OFF 4x50 drill (25 fist drill/25 swim) @ :60 4x50 descend 1-4 @ :55 3x150 @ 3:00 (50 FAST/50 easy/50 non-free) 4x75 @ 1:30 (25 FAST/25 easy/25 FAST) 3x150 pull @ 2:45 (50 FAST/50 easy/50 breathing every 5) 4x75 @ 1:45 (50 easy swim/25 FAST kick) 4x75 @ 1:30 (25 easy/25 FAST/25 easy) 200 cool down *3500 Total* C:...

Warm-up: 200 Swim/100 Kick 12 x 25 (on :40-:50) Alt. 1 Kick/1 Drill/1 Build Main Set: 200 Pull (on 3:00-3:50) 2 x 50 STRONG Effort (on 1:00-1:20) **Repeat above 3x** 50 ez 100 Build (on 1:40-2:00) 4 x 25 FAST (on :45-:55) **Repeat above 3x** 400 Fins -100 Strong!/100 ez Warm-Down: 150-200 choice

**Long Course Meters** A: 700 choice warm up 12x50 swim (3 @ :60, 3 @ :55, 3@ :50, 3@ :45) 2 x [400 pull @ 6:30 2x200 pull @ 3:15 6x50 @ :60 (odds: fly/back, evens: breast/free by 25)] 4x150 w/fins @ 2:30 (100 swim/50 kick) 200 cool down *4300 total* B: 600 choice warm up 12x50 swim (4 @ 1:15, 4 @ 1:05, 4@ :55) 2 x [300 pull @ 6:00 2x150 pull @ 3:00 6x50 @ 1:15 (25 free/25non-free)] 4x100 w/fins @ 2:30 (50 swim/50 kick) 200 cool down *3600 total* C: 500 choice warm up 8x50 swim w/:15 seconds rest (2 drill, 2 swim with perfect technique) 300 pull w/:30 rest 3x100 swim w/:15 rest 6x50 w/:15 rest  (25 free/25 non free) 300 pull w/:30 rest 3x100 swim w/:15 rest 100 cool down *2500 total*

**Long Course Meters** A: 800 warm up (200 swim/200 kick/200pull/200swim) 12x50 @ :55 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12) 4x300 @ 5:30 (2x: 50 kick/100swim) 100 easy 3 x [50 pull @ :50, 100 pull @ 1:40, 150 pull @ 2:20] 300 cool down (50 backstroke/100 free) *3900 Total* B: 800 warm up (200 swim/200 kick/200pull/200swim) 12x50 @ 1:05 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12) 3x300 w/:30 rest (2x: 50 kick/100swim) 3 x [50 pull @ :60, 100 pull @ 2:00, 150 pull @ 3:00] 200 cool down *3400 Total* C: 800 warm up (200 swim/200 kick/200pull/200swim) 12x50 w/:15 rest (descend stroke count 1-4, descend time 5-8, 3/5/3/5 breathing 9-12) 3x300 w/:30 rest (2x: 50 kick/100swim) (use fins for #2) 100 cool down *2400 Total*

Warm-up: 400 (100 Swim/50 Kick) Main Set: 2 x 50 FAST Kick (on 1:05-1:20) 100 Mod. Pull (on 1:40-2:10) Repeat Above set 4x 100 ez recovery Swim 50 FAST kick for TIME!!! 50 ez swim 500 FAST for time 200 Mod Pull (breathe 3/5 by 50) 4 x 50 (on 1:10-1:30) -25 Drill/25 Build 300 Fins -100 Swim/50 Kick>2x

Warm-up: 5 min Choice Swim 3 min Choice Kick Main Set: 100 Build (15 sec rest) 2 x 50 (10 sec rest) -25 Drill/25 Build 4 x 25 Strong Effort! (10 sec rest b/w each) 30 seconds recovery * REPEAT SET 5X ** Ladder Set: 25/50/75/100/100/75/50/25 -10 sec rest b/w each… build up the ladder Hold Strong effort down the ladder 200-300 ez pull

**Long Course Meters** A: 600 warm up (200 swim/100 kick x 2) 8x50 @ :60 (descend stroke count 1-4, 5-8) 4x200 pull @ 3:20 8x50 @ :60 (descend time 1-4, 5-8) 6x150 swim (2 @ 2:40, 2 @ 2:30, 2@ 2:20) 8x50 @ :60 (25 IM order/25 free) 600 cool down (100 swim/50 kick) *4100 Total* B: 600 warm up (200 swim/100 kick x 2) 8x50 @ 1:10 (descend stroke count 1-4, 5-8) 4x150 pull @ 3:00 8x50 @ 1:10 (descend time 1-4, 5-8) 4x150 swim @ 3:00 8x50 @ 1:15 (25 non-free/25 free) 300 cool down (100 swim/50 kick) *3300 Total* C: 300 warm up (200 swim/100 kick) 8x50 w/:15 rest (descend stroke count 1-4, 5-8) 4x150 pull w/:30 rest 8x50 w/:15 rest (descend stroke count 1-4, 5-8) 4x150 swim w/:30 rest 100 cool down *2400 Total*

Everyone: 600 warm up (400 swim/200 kick) 3x Group Snake (A's start @ 350y, B's start @ 300y, C's start @ 200y...goal is to finish first!) A: 8x50 @ :50 (25 tarzan drill, 25 swim) 1x300 swim (no walls/turn @ the "T") 6x50 @ :60 (IM/free by 25) 1x300 pull (3/5 breathing pattern by 50) 4x50 @ :60 (kick hard on wall between reps) 1x300 (50 kick w/board, 50 pull w/board) 2x50 @ :60 (5 strokes, somersault, repeat) 1x300 swim (descend by 100) 1x600 cool down (4x: 100 swim/50 kick) *4400 Total* B: 6x50 @ 1:10 (25 tarzan drill, 25 swim) 1x200 swim (no walls/turn @ the "T") 4x50 @ 1:15 (non-free/free by 25) 1x200 pull (3/5 breathing pattern by 50) 3x50 @ 1:10 (kick hard on wall between reps) 1x200 (50 kick w/board, 50 pull w/board) 4x25 @ :40 (descend stroke count 1-4) 1x200 swim (descend by 50) 1x300 cool down (2x: 100 swim/50 kick) *3300 Total* C: 6x50 w/:20 rest (25 tarzan drill, 25 swim) 1x200 swim (no walls/turn @ the ...

Warm-up: 500 (200 Swim/100 Kick/100 Swim/100 Kick) Main Set: 8 x 50 (on 1’-1:20) -25 Strong Kick/25 Sailboat 4 x 125 (on 2’-2:30) -100 Pull (build)/25 Kick FAST 3 x [2 x 25 FAST Swim w/ 5 sec rest…50 Ascend 10 sec rest…100 Mod. Pull 20 sec rest] 8 x 50 (on :55-1:15) -25 Drill/25 Build 500 Fins 200 Strong Swim/50 ez Kick/200 Ascend/50 ez kick

A: 500 warm up 4x150 @ 2:30 (50 kick/50 drill/50 swim) 14x25 @ :30 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez) 4 x [200 swim moderate (record your time) @ 3:00 100 swim (faster than 1/2 of 200 time) @ 1:30 50 swim (faster than 1/2 of 100 time) @ :45 200 easy (50 kick/50 pull with board) w/:30 rest] 6x100 @ 1:45 (free/back/breast/free by 25) 200 cool down *4400 Total* B: 500 warm up 3x150 @ 3:30 (50 kick/50 drill/50 swim) 14x25 @ :40 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez) 4 x [100 swim moderate (record your time) @ 2:00 50 swim (faster than 1/2 of 100 time) @ :60 150 easy (50 pull/50 kick/50 pull with board) @ 4:00] 8x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3300 Total* C: 400 warm up 3x150 w/:30 seconds rest(50 kick/50 drill/50 swim) 14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez) 2 x [100 swim moderate (record your time) w/:20 rest 50 swim (faster than 1/2 of 100 time) w/:20 rest 150 easy (...

Warm-up: 500 Pull 200 Kick Main Set: 4 x [50 (25 Drill/25 Build) 2 x 25 SPRINT] 500 Pull (2 x 200 Build/100 mod) 10 x 25 Sprint! (on 40-45 sec) 300 Pull (100 ez/100 mod/100 Strong) 8 x 25 Sprint! (from middle of pool :40-45 sec) 200 ez

**Long Course Meters** A: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x100 swim @ 1:40 (descend 1-3, 4-6) 4x150 pull @ 2:30 3x200 swim @ 3:20 (negative split @ the 100 wall) 2x300 pull @ 5:00 (3/5 breathing pattern by 50) 1x600 (200 IM kick, 200 IM drill, 200 IM swim) 200 cool down *4100 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x100 swim @ 2:00 (descend 1-3, 4-6) 4x150 pull @ 3:00 3x200 swim @ 4:00 (negative split @ the 100 wall) 2x300 pull (#1: free/non-free by 50, #2: 3/5 breathing pattern) 200 cool down *3500 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 6x100 swim w/:20 seconds rest (descend 1-3, 4-6) 4x150 pull w/:30 seconds rest (distance per stroke) 3x200 swim w/:30 rest (3/5 breathing pattern by 50) 100 cool down *2500 Total*

A: 600 warm up (100 swim/50 kick) 8 minute kick (:45 second easy kick, :30 second vertical HARD kick) 8x50 @ :50 (descend stroke count 1-4, 5-8) 3 x [4x25 @ :30 (tarzan drill) 1x200 swim (no walls)] 3 x [4x25 Down & Outs 1x200 pull (DPS)] 3 x [4x25 @ :30 (dolphin kick on back) 1x200 @ 3:30 (free/IM)] 200 Cool down *4300 total* B: 600 warm up (100 swim/50 kick) 8 minute kick (:45 second easy kick, :30 second vertical HARD kick) 8x50 @:60 (descend stroke count 1-4, 5-8) 3 x [4x25 @ :40 (tarzan drill) 1x150 swim (no walls)] 3 x [4x25 Down & Outs 1x150 pull (DPS)] 3 x [4x25 @ :45 (dolphin kick on back) 1x150 @ 3:30 (free/non-free/free)] 100 Cool down *3600 total* C: 450 warm up (100 swim/50 kick) 6 minute kick (:45 second easy kick, :30 second vertical HARD kick) 6x50 w/:15 rest (descend stroke count 1-6) 3 x [2x25  (tarzan drill) 1x100 swim (no walls)] 3 x [2x25 drill 1x100 pull (DPS)] 3 x [2x25 non-free 1x100 3/5 breathing pattern ...

*Long Course Meters A: 400 swim/200 kick warm up 4x150 w/fins @ 2:30 (100 swim/50 kick) 3x300 @ 5:00 (100 free/100 IM/100 free) 4x200 pull @ 3:10 (descend 1-4) 3x300 swim w/:15 seconds rest (3/5/7 breathing pattern by 50) 6x100 (2@ 1:30, 2@ 1:40, 2@ 1:50) *4400 Total* B: 400 swim/200 kick warm up 4x150 w/fins @ 3:00 (100 swim/50 kick) 4x150 @ 3:30 (50 free/50 non-free/50 free) 4x150 pull @ 3:00 (descend 1-4) 4x150 swim w/:15 seconds rest (3/5/7 breathing pattern by 50) 6x100 @ 2:00 (2 fast, 2 medium, 2 easy) *3600 Total* B: 400 swim/200 kick warm up 4x150 w/fins w/:15 rest (100 swim/50 kick) 4x150 w/:20 rest (50 free/50 non-free/50 free) 4x150 pull w/:20 rest (3/5/3 breathing pattern by 50) 100 cool down*2500 Total*

1st-Monthly (in the warmer months only)  Masters and Triathlon Swimming Continuous 1-Hour Aquathlon 15 minute warm up in the pool 60 minutes of [ 300y snake in the pool quick transition on the pool deck into running shoes 2 or 3 running loops of the grassy fields quick transition out of shoes into goggles dive back into pool at the start of the snake] 5 minute cool down Celebrate!!

A: 10 minute choice warm up  8x75 @ 1:30 (kick/drill/swim by 25) 2 x [3x100 pull @ 1:25 4x75 swim @ 1:05 (strong effort) 6x50 @ :55 (IM/free by 25)] 2 x [300 easy pull (3/5 breathing pattern by 50) 14x25 fast @ :20, ez @ :30 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)] 200 cool down *4400 Total* B: 10 minute choice warm up  6x75 @ 1:45 (kick/drill/swim by 25) 2 x [3x100 pull @ 1:50 4x75 swim @ 1:20 (strong effort) 6x50 @ 1:10 (non-free/free by 25)] 300 easy pull (3/5 breathing pattern by 50) 14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)] 200 cool down *3500 Total* B: 10 minute choice warm up  6x75 w/:15 seconds rest (kick/drill/swim by 25) 2 x [3x100 pull w/:10 rest 4x75 swim w/:20 rest (strong effort) 6x50 w/:15 rest (non-free/free by 25)] 100 cool down *2800 Total*

Warm-up: (Fins optional) 300 choice 4 x 50 (on 1:00-1:20) -25 Kick Strong/25 Sail boat Main Set: 3 x [200 pull mod/100 Ascend] 14 x 50 (Fast on :50-1:00/Ez on 1:00-1:20) -1 FAST/1 EZ -2 FAST/1EZ -3 FAST/1 EZ -4 FAST/1 EZ Fins: 2 x 125 (20 sec rest b/w ea) -100 FAST/25 ez 300-600 100 Fly kick on back/50 Swim Warm-Down: 200 Choice

*Long Course Meters* A: 500 warm up 6x100 @ 2:00 (25 kick/50 drill/25 swim) 6x50 pull @ :50 (distance per stroke) 6x150 pull @ 2:30 (descend 1-3, 4-6) 6x50 swim @ :50 (distance per stroke) 6x150 swim @ 2:40 (descend 1-3, 4-6) 100 easy 6x100 @ 2:00 (free/back/breast/free by 25) 300 cool down *4500 Total* B: 500 warm up 6x100 w/fins @ 2:00 (25 kick/50 drill/25 swim) 6x50 pull @ 1:05 (distance per stroke) 4x150 pull @ 3:00 (descend 1-4) 6x50 swim @ 1:05 (distance per stroke) 4x150 swim @ 3:00 (descend 1-4) 50 easy 400 cool down (non-free/free by 50) *3400 Total* C: 500 warm up 6x100 w/fins w/:20 seconds rest (25 kick/50 drill/25 swim) 4x300 w/:60 seconds rest (#1,3 pull; #2,4 swim) 300 cool down (non-free/free by 50) *2500 Total*

*Long Course Meters* A: 900 warm up (3x: 200 swim/50 kick/50 drill) 5x200 pull @ 3:10 (descend 1-5) 4x300 @ 5:30 (100 IM/100 free/100 IM) 6x150 @ 2:40 with fins (100 swim/50 kick) 200 cool down *4200 total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x150 pull @ 3:00 4x250 @ 5:30 (50 free/50 non-free/50 free/50 non/50 free) 4x150 w/:15 seconds rest, with fins (100 swim/50 kick) 200 cool down *3600 total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 4x150 pull w/:20-:30 seconds rest (descend 1-4) 4x150 w/:20 rest (50 free/50 non-free/50 free) 4x150 w/:20 rest with fins (100 swim/50 kick) 100 cool down *2500 total*

A: 500 choice warm up 8x75 @ 1:15 (back/breast/free by 25) 5 x [150 pull @ 2:15 2x50 strong swim @ :40 2x25 non-free @ :30] 100 easy recovery 12x25 @ :30 (4: descend stroke count, 4: descend time, 4: descend breaths to 0) 8x50 SPRINT (in relay form if possible) with :60 rest 4x150 2:40 (50 kick/100 swim) 200 cool down *4200 Total* B: 500 choice warm up 8x50 @ 1:05 (non-free/free by 25) 4 x [150 pull @ 2:45 2x50 strong swim @ :50 2x25 non-free @ :40] 100 easy recovery 12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend breaths to 1) 4x150 @ 3:20 (50 kick/100 swim) 200 cool down *3300 Total* C: 400 choice warm up 8x50 w/:10 seconds rest (drill/free by 25) 4 x [100 pull w/:15 rest 2x50 strong swim w/:15 rest] 50 easy recovery 12x25 w/:10 rest (4: descend strokes, 4: descend time, 4: descend strokes) 200 cool down *2500 Total*

Warm-up: (Fins optional) 300 Choice Swim Main Set: 8 x 25 -1 ez/1 Build 6 x 25 FAST Kick!!! (on :30-40) 50 EZ swim 4-6 x 75 (on 1:15-1:40) -25 FAST Kick/25 FAST Swim/25 ez swim 50 EZ swim 4 x 100 (on 1:40-2:00) -FAST Swim!! Warm-down: 100-300 ez pull

Warm-up: (fins) 500 -250 Choice Swim/250 other than free 200 Choice Kick Pre-Main Set: 5 x 50 (on :55-1:15) -Mod swim working on 3 fly kicks (underwater) off the walls 5 x 50 (on :55-1:15) -Same as above, but take at least 1 stroke before you breathe 5 x 50 (on :55-1:15) -Same as 2 sets, but add intensity…strong off the walls Main Set: 15 min TIMED Swim (count your laps) 100 ez recovery swim 2 x 200 pull (20 sec rest) -50 Shark Drill/50 mod pull>repeat

A: 500 swim, 400 pull, 300 kick, 200 IM Drill, 100 Tarzan drill 15x100 swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20) 50 easy 8x100 IM (4 @ 1:45, 4 @ 1:40) 6x100 pull @ 1:30 (breathing pattern is every 5) 200 cool down *4650 Total* B: 500 swim, 400 pull, 300 kick, 200 Drill, 100 Tarzan drill 12x100 swim (4 @ 2:00, 4 @ 1:50, 4 @ 1:45) 50 easy 8x100 pull @ 2:00 (3/5 breathing pattern by 50) 100 cool down *3650 Total* C: 400 swim 300 pull 200 kick 100 Drill 9x100 swim w/:15 sec rest(1 easy, 1 medium, 1 STRONG, repeat) 50 easy 8x50 w/:20 sec rest (free/non-free by 25) 100 cool down *2450 Total*

A: 600 choice warm up with fins 12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55 6x50 swim @ :50 (build each 50 to FAST!) 6 x [150 swim STRONG @ 2:00 50 easy @ 1:15] 400 pull @ 6:00, 300 pull @ 4:30, 200 pull @ 3:00, 100 pull @ 1:30 10x50 Shooters w/ fins @ 1:15 (try to kick 25 yards underwater w/no breath…swim remainder of the 50 easy) 200 cool down *4400 Total* B: 500 choice warm up with fins 8x50 kick w/ fins @ 1:00 6x50 swim @ 1:00 (build each 50 to FAST!) 4 x [150 swim FAST @ 2:45 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 yards underwater  w/no breath…then swim the remainder of the 50 easy!) 100 cool down *3500 Total* C: 400 choice warm up with fins 6x50 kick w/ fins w/:20 sec rest 4x50 swim w/:30 sec rest (build each 50 to FAST!) 4 x [100 swim FAST w/:10 sec rest 50 easy w/:30 sec rest] 2x200 pull w/:30 sec rest (focus on distance per stroke) 6x50 Sh...

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 FAST!!! w/partner rest (one person swims, one rests, switch) 500 pull (3/5 breathing pattern by 50) 8x25 FAST!!! w/partner rest (combine so there are 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 FAST!!! w/partner rest (combine so there are 3-4 people per lane) 400 pull (3/5 breathing pattern by 50) 6x25 FAST!!! w/partner rest (combine so there are 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 non-stop kick (:40 easy, :20 FAST!!!!, repeat) 9x50 w/:20 sec rest ...

Warm-up: (fins) 5 x 100 (20 sec rest b/w each) -50 Swim/50 Kick 300 Pull -Breathe 3/5 by 50 Main Set: 6 x 150 (on 2:40-3:10) 100 Pull (w/ buoy only)/50 Swim FAST (no buoy) 6-10 x 50 (on 1:15-1:40) -25 mod swim/Climb out run to end of cement/ running dive into a 25 FAST! 6 x 50 (on 1:10-1:30) -25 Tombstone kick/25 Shark Drill Warm-down: 300 Pull Ascend -100 Strong/100 Mod/100 ez

A: 3x400 warm up w/:30 seconds rest between each (1: swim, 2: kick/swim by 25, 3: non-free/free by 25) 8x50 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50) 6x200 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40) 100 easy recovery 3 x [4x50 kick/drill @ :60 IM order 3x100 IM @ 1:45] 200 cool down *4600 Total*   B: 3x400 warm up w/:30 seconds rest between each (1: swim, 2: kick/swim by 25, 3: non-free/free by 25) 8x50 @ 1:10 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50) 6x150 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40) 6x50 @ 1:05 drill/swim by 25 4x100 @ 2:15 non-free/free by 25 200 cool down *3400 Total* C: 2x400 warm up w/:30 seconds rest between each (1: swim, 2: kick/swim by 25) 12x25 w/:20 sec rest (4 breaths, 3 breaths, 2 breaths per 25) 6x100 pull w/:30 sec rest (descend 1-3, 4-6) 8x50 w/:20 sec rest (drill/swim by 25) 100 cool down *2300 Total*

A: 200 swim 200 pull 200 kick 200 swim 8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard) 100 easy swim 8x100 @ 1:55 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim) 10x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch 4x200 swim @ 3:10 (no walls) 4x150 pull @ 2:15 (50 free/50 back/50 free) 5x50 @ :55 cool down *4000-ish Total* B: 200 swim 200 pull 200 kick 200 swim 8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard) 100 easy swim 6x100 @ 3:00 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim) 8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch 3x150 swim @ 3:00 (no walls) 4x75 pull @ 1:30 (25 free/25 non-free/25 free) 5x50 @ 1:05 cool down *3100-ish Total* C: 200 swim 200 pull 200 swim 8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard) 50 easy swim 6x50 w/:30 seconds rest (25...

Warm-up: (Fins) 4 x 150 Choice -100 Swim/50 Kick  (no fins) 16 x 25 (on :40-45) -1-4 Breathe 3/2/1/0 -5-8 Descend stroke count 10 x 50 (on 1:10-1:20) 1 Drill/1 Build/5 pushups>repeat 5 x 100 (on 2:00) -25 Swim Climb out jog to end of cement then dive back into pool/50 Swim @75 climb out again dive in and then swim last 25 -Seated on kick board 10-20 ab twists w/ med ball -20 med ball bounces (standing) Repeat 2x 4 x 75 w/ med ball (on 1:50-2:00) -25 Kick ball underwater/25 kick ball on surface/25 catch-up w/ ball 300-600 Paddles and Fins (Ascend, start fast end ez) 6 x 25 under waters w/ fins (on :45) 100 easy cool down swim

A: 500 swim warm up 400 pull 300 IM (kick/drill/swim by 25) 200 kick choice 100 (tarzan drill/swim by 25) 12x100 swim (4 @ 1:30, 4 @ 1:25, 4 @ 1:20) 50 easy recovery 4x125 IM @ 2:15 (free/fly/back/breast/free by 25) 4x300 @ 5:00 (50 kick/100 swim, repeat) (descend 1-4) 200 cool down *4600 Total* B: 500 swim warm up 400 pull 300 swim (free/non-free by 25) 200 kick choice 100 (tarzan drill/swim by 25) 9x100 swim (3 @ 2:00, 3 @ 1:50, 3 @ 1:40) 50 easy recovery 6x150 @ 3:00 (25 kick/50 swim, repeat) 200 cool down *3500 Total* C: 500 swim warm up 400 pull 300 swim (free/non-free by 25) 200 kick choice 100 (tarzan drill/swim by 25) 6x100 swim w/:15 seconds rest (2 easy, 2 medium, 2 strong) 3x150 w/:30 rest (25 kick/50 swim, repeat) 100 cool down *2600 Total*

A: 900 warm up (3x: 200 swim/50 kick/50 drill) 8x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next interval) 3 x [3x25 @ :30 tarzan drill 125 swim NO WALLS! @ 2:00] 12x25 @ :30 (3/2/1/0 breaths, repeat) 2 x [50 ez @ :60 / 50 FAST @ :40 50 ez @ :60 / 100 FAST @ 1:20 50 ez @ :60 / 150 FAST @ 2:00 50 ez @ :60 / 200 FAST @ 2:40...all pull] 3x150 @ 2:30 (25 free/25 IM order) 200 cool down *4300 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next interval) 3 x [3x25 @ :40 tarzan drill 125 swim NO WALLS! @ 2:30] 8x25 @ :40 (4/3/2/1 breaths by 25, repeat) 2 x [50 ez @ 1:10 / 50 FAST @ :50 50 ez @ 1:10 / 100 FAST @ 1:40 50 ez @ 1:10 / 150 FAST @ 2:30...all pull] 4x75 @ 1:30 (25 free/25 non-free/25 free) 200 cool down *3400 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 6x50 w/:10 seconds rest (25 FAST, 25 easy, kick hard on wall for :15 seconds) 3 x [25 tarzan drill, :10 rest, 125 swim N...

Warm-up: (Fins) 600- 100 Swim/50 Kick 6 x 50 (w/ Fins and Med. Ball) on 1:00-1:10 -25 Kick w/ ball/25 Catch-up w/ ball in streamline 6 x 25 (on fins w/ med ball) on :40-50 -Alt. 25 Kick -25 Catch-up 4 x 150 (10 sec rest b/w each) -100 Build/50 Kick w/ med ball 2 x [:30 sec out of water med ball bounce on floor…50 Freestyle swim FAST…:30 sec. Ab twists seated on kick board…50 Freestyle FAST…10 pushups] 300 mod. Pull breathe every 3 strokes 4 x 25 Med Ball toss -25 Overhead/backwards throw -25 Front/Chest throw 200 Choice ez

Warm up ALL Groups: 600 (4x: 100 swim/50 kick) A: 12x50 drill @ :55 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill) 16x25 @ :30 (4: descend stroke count, 4: descend time, repeat) 3 x [100 RACE for time!!, 100 easy @ 3:30] 400 easy pull (Distance Per Stroke!) 3 x [100 RACE for time!!, 100 easy @ 3:30] 400 easy pull (Distance Per Stroke!) 6x75 @ 1:15 (back/breast/free by 25) 200 cool down *4200 Total* B: 12x50 drill @ 1:05 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill) 12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend stroke count) 3 x [75 RACE for time!!, 75 easy @ 3:30] 300 easy pull (Distance Per Stroke!) 3 x [75 RACE for time!!, 75 easy @ 3:30] 300 easy pull (Distance Per Stroke!) 4x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3100 Total* C: 12x50 drill w/:10 seconds rest (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill) 8x25 w/:15 rest (4: descend stroke count, 4: descend time) 3 x [50 RACE for time!!, 50...

Warm-up:  (Fins) 300 Choice/200 Kick/100 drill 12 x 25 (on :45) 25 Kick underwater w/ board/25 Drill/25 Build>repeat 4-6 x 75 (on 1:30-1:45) 25 Drill/50 Build Main Set: 200 Paddles/Pull buoy Mod. effort 150 Build Paddles only 100 FAST (on equipment) 50 ez 6 x 25 (on :40) 200 Paddles/Pull buoy Mod. effort 150 Build Paddles only 100 FAST (on equipment) 50 ez 200- 25Fly Kick on back/25 Swim>repeat 200- 25 Streamline underwater fly kick/25 Swim>repeat 100 choice ez

**Long Course Meters** Warm up for ALL groups: 200 swim 200 pull 200 kick 200 swim A: 6x150 @ 3:00 (50 kick/100 swim) All swim: 100 @ 1:40 200 @ 3:10 300 @ 4:40 400 @ 6:10 (extra :60 rest) All pull: 400 @ 6:10 300 @ 4:40 200 @ 3:10 100 @ 1:40 4x150 @ 2:30 (50 free/non-free/free) 200 cool down *4500 Total* B: 4x150 @ 3:45 (50 kick/100 swim) All swim: 100 @ 2:00 200 @ 4:00 300 @ 6:00 (extra :60 rest) All pull: 300 @ 6:00 200 @ 4:00 100 @ 2:00 4x150 @ 3:30 (50 free/non-free/free) 200 cool down *3400 Total* C: 4x150 w/:30 rest (50 kick/100 swim) (fins are optional) All swim: 100, 200 , 300 (with :20-30 seconds rest) All pull: 300, 200, 100 (with :20-:300 sec rest) 100 cool down *2700 Total*

A: 500 choice warm up 6x125 @ 2:15 (kick/drill/easy swim/medium/fast by 25) 20x50 (fast @ :40, easy @ :60) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez) 600 pull (4x:50 easy/50 medium/50 strong) 6x100 w/fins @ 1:40 (50 FAST kick/50 easy swim) 9x75 @ 1:10 (free/IM order/free by 25) 200 cool down *4300 Total* B: 500 choice warm up 6x125 @ 2:45 (kick/drill/easy swim/medium/fast by 25) 14x50 (fast @ :50, easy @ 1:20) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez) 450 pull (3x:50 easy/50 medium/50 strong) 4x100 w/fins @ 2:00 (50 FAST kick/50 easy swim) 6x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3400 Total* C: 400 choice warm up 4x125 w/:30 seconds rest (kick/drill/easy swim/medium/fast by 25) 12x50 w/:15 seconds rest (2 fast/1ez/repeat x 4) 300 pull (2x:50 easy/50 medium/50 strong) 4x100 w/fins w/:20 rest (50 FAST kick/50 easy swim) 4x75 w/:15 rest (free/non-free/free by 25) 100 cool down *2600 Total*

All Groups: 10 minute choice warm up A: 16x50 (4 descend stroke count @ :55, 4 descend time @ :50, repeat) 3 x [400 pull @ 6:00 (50 smooth, 50 strong) 4x100 swim @ 1:30 (1st and 4th 25 FAST! middle 50 is easy)] 50 easy recovery 4x150 @ 2:20 (75 IM, 75 free) 200 cool down *4500 Total* B: 12x50 @ :60 (4 descend stroke count, 4 descend time, 4 descend stroke count) 3 x [300 pull @ 6:00 (50 smooth, 50 strong) 3x100 swim @ 2:00 (1st and 4th 25 FAST! middle 50 is easy)] 50 easy recovery 6x75 @ 1:30 (25 free/25 non-free/25 free) 200 cool down *3500 Total* C: 12x50 w/:15 sec rest (4 descend stroke count, 4 descend time, 4 descend stroke count) 3 x [300 pull w/:30 seconds rest (50 smooth, 50 strong) 3x100 swim w/:20 sec rest (1st and 4th 25 FAST! middle 50 is easy)] 100 cool down *2900 Total*

A: 800 warm up (200 free/200 IM drill/swim, repeat) 6x50 kick (choice) @ 1:10 4x150 pull (buoy only) @ 2:30 5x50 kick (free) @ :60 4x150 pull @ 2:20 4x50 kick (free) @ :55 4x150 pull @ 2:10 3x50 kick (FAST!) @ :50 4x150 pull @ 2:05 2x50 kick (FAST!, RACE!) on 2:00 200 cool down *4400 Total* B: 600 warm up (100 free/50 non-free, repeat) 5x50 kick (choice) @ 1:30 4x150 pull (buoy only) @ 3:00 4x50 kick (free) @ 1:20 4x150 pull @ 2:50 3x50 kick @ 1:15 4x150 pull @ 2:40 2x50 kick (FAST! RACE!) on 2:00 200 cool down *3300 Total* C: 600 warm up (100 free/50 non-free, repeat) 5x50 kick w/:20 sec rest (fins are optional on all kicking sets) 3x200 pull w/:30 rest 4x50 kick w/:20 rest 3x200 pull w/:30 rest 2x50 kick (FAST!!) on 2:00 100 cool down *2500 Total*

Warm up for ALL groups: 200 swim 200 pull 200 kick 200 swim A: 16x50 @ :50 (2 drill/1 build/1 FAST!) 100 @ 1:30, 200 @ 2:50, 300 @ 4:10, 400 @ 5:30 (all pull) :60 extra rest 400 @ 5:30, 300 @ 4:10, 200 @ 2:50, 100 @ 1:30 (all swim) 50 easy recovery 200 @ 3:30 (easy pull, 3/5 breathing pattern by 25) 2x100 @ 1:20 FAST swim 200 @ 3:30 (easy pull, 3/5 breathing pattern by 25) 4x50 @ :40 FAST swim 200 @ 3:30 (easy pull, 3/5 breathing pattern by 25) 8x25 @ :20 FAST swim 200 cool down *5000 Total* B: 12x50 @ :60 (2 drill/1 build/1 FAST!) 100 @ 2:00, 200 @ 3:50, 300 @ 5:40 (all pull) :60 extra rest 300 @ 5:40, 200 @ 3:50, 100 @ 2:00 (all swim) 50 easy recovery 200 @ 4:00 (easy, 3/5 breathing pattern by 25) 2x100 @ 1:50 FAST swim 200 @ 4:00 (easy, 3/5 breathing pattern by 25) 4x50 @ :55 FAST swim 200 @ 4:00 (easy, 3/5 breathing pattern by 25) 8x25 @ :30 FAST swim 200 cool down *3850 Total* C: 8x50 w/:20 rest (2 drill/1 build) 100, 200, 300 w/:15-:30 second...

Warm Up for ALL groups: 900 as (200 swim/50 kick/50 drill, repeat) A: 6x75 @ 1:20 (25 right arm, 25 left, 25 DPS) 8x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch) 5x150 pull @ 2:15 (50 free/50 back/50 free) 6x100 w/fins @ 1:45 (25 underwater kick/25 kick on your back/50 easy swim) 6x25 @ :30 (3-wide to practice open water chaos!) 6x50 @ :55 (25 tarzan drill/25 swim) 6x100 @ 1:40 (no walls) 200 cool down *4000 Total* B: 4x75 @ 1:45 (25 right arm, 25 left, 25 DPS) 6x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch) 5x100 pull @ 2:00 (3/5 breathing pattern by 50) 6x75 w/fins @ 1:30 (25 underwater kick/25 kick on your back/25 easy swim) 6x25 @ :40 (3-wide to practice open water chaos!) 4x50 @ 1:10 (25 tarzan drill/25 swim) 4x100 @ 2:10 (no walls) 200 cool down *3400 Total* C: 4x75 w/:15 seconds rest (25 right arm, 25 left, 25 DPS) 4x75 pull w/:15 r...

Warm-up: 2 x [100 Swim/100 Kick/100 Drill] Main Set: 2 x 200 (15-20 sec rest b/w each) 50 Kick/50 Swim Strong!>repeat 12 x 25 (on 35-50) 1-3 Strong Effort 4-6 Ez choice 300 100 Swim (build the 100)/100 Kick/100 Swim (build the 100) 6 x 25 (on 30-45) 2 Strong/2 ez/2 Strong 400 Pull -200 Build/200 mod. 4 x 25 FAST (on 30-40 sec) Warm-down: 150 choice

Warm Up for ALL Groups: 200 swim 200 pull 200 kick 200 swim 8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat) 50 easy recovery swim A: 6x125 @ 1:45 (50 easy, 25 FAST, 50 easy) 50 recovery 300 IM (kick/drill/swim by 25) 6 x [100 easy pull @ 1:40 3x25 SPRINT @ :20 1x25 recovery @ :60] 300 IM (kick/drill/swim by 25) 4x100 @ 1:50 (start from ZERO, sprint 25, easy 75) 200 cool down *4400 Total* B: 6x125 @ 2:30 (50 easy, 25 FAST, 50 easy) 50 recovery 300 choice (kick/drill/swim by 25) 4 x [100 easy pull @ 2:00 3x25 SPRINT @ :30 1x25 recovery @ :60] 300 choice (kick/drill/swim by 25) 200 cool down *3400 Total* C: 6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy) 50 recovery 300 choice (kick/drill/swim by 25) 4 x [100 easy pull w/:15 rest 1x25 SPRINT w/:05 seconds rest 1x25 SPRINT w/:30 seconds rest] 100 cool down *2600 Total*

500 choice 5 x 100 odd #s swim/even #s kick Main set: (15-20 sec rest bw each) 2 x 200 pull (build #1/ascend #2) 3 x 100 (25 fast/25 ez) 4 x 50 (25kick/25 sprint) 4 x 25 all Sprint! 2 x 250 #1 100 pull/50 kick/50 Sprint/50ez #2 repeat above w/ fins

A: 500 warm up 400 IM (kick/drill/swim/free by 25) 8x25 @ :30 (3 breaths, 2 breaths, 1, 0, repeat) 3x300 pull @ 4:30 (descend by 100) 5x200 @ 3:20 (100 IM/100 free) 3x300 @ 5:00 (100 swim/50 kick, repeat) 4x200 @ 3:00 (ascend time 1-4) 200 cool down *4900 Total* B: 500 warm up 300 (kick/drill/swim by 25) 8x25 @ :40 (4 breaths, 3 breaths, 2, 1, repeat) 3x200 pull @ 3:30 (descend by 50) 5x150 @ 3:20 (free/non-free/free by 50) 6x100 @ 2:00 (ascend time 1-3,4-6) 4x150 @ 3:15 (50 kick/100 swim) 200 cool down *3700 Total* C: 400 warm up 300 (kick/drill/swim by 25) 6x25 w/:15 rest (breathing every 5 or 7 strokes) 3x200 pull w/:30 rest (descend by 50) 4x150 w/:20 rest (free/non-free/free by 50) 4x150 w/:20 rest (50 kick/100 swim) 100 cool down *2700 Total*

A: 500 choice warm up 8x75 @ 1:20 (kick/drill/swim by 25) 4x50 pull @ :50 (descend 1-4) 4x75 swim @ 1:10 (descend 1-4) 4x100 pull @ 1:30 (descend 1-4) 4x125 swim @ 1:50 (descend 1-4) 4x150 pull @ 2:10 (all strong) 50 easy 6x50 @ :55 (25 tarzan drill/25 swim) 4 x [100 smooth pull @ 1:40 3x25 SPRINT @ :25 1x25 easy recovery @ :60] 200 cool down *4400 Total* B: 500 choice warm up 6x75 @ 1:45 (kick/drill/swim by 25) 4x50 pull @ :60 (descend 1-4) 4x75 swim @ 1:30 (descend 1-4) 4x100 pull @ 2:00 (descend 1-4) 4x125 swim @ 2:20 (descend 1-4) 4x150 pull @ 2:45 (all strong) 50 easy 6x50 @ 1:10 (25 tarzan drill/25 swim) 200 cool down *3500 Total* C: 400 choice warm up 6x75 w/:15 rest (kick/drill/swim by 25) 4x50 pull w/:15 rest (descend 1-4) 4x75 swim w/:15 rest (descend 1-4) 4x100 pull w/:20 rest (descend 1-4) 4x125 swim w/:20-:30 rest (all strong) 100 cool down *2300 Total*

*Long Course Meters* A: 500 choice warm up 400 IM (25 kick/25 drill/25 swim/25 free, repeat) 3 x [4x50 @ :60 (descend stroke count 1-4) 2x100 IM @ 2:00) RELAYS! 4x200 pull @ 3:20 (3/5/7/3 breathing pattern by 50) 200 cool down *3100 Total* B: 500 choice warm up 400 (25 kick/25 drill/25 swim/25 non-free, repeat) 3 x [4x50 @ 1:10 (descend stroke count 1-4) 1x100 free w/perfect technique @ 2:15) RELAYS! 4x150 pull @ 3:00 (3/5/3 breathing pattern by 50) 200 cool down *2600 Total* C: 400 choice warm up 300 (50 drill/50 swim) 12x50 w/:15 seconds rest (descend stroke count 1-4) 4x150 pull w/:30 seconds rest (3/5/3 breathing pattern by 50) 200 cool down *2100 Total*

*Long Course Meters* A: 10 minute choice warm up 10x50 @ 1:10 (25 kick/25 swim) 6x200 pull @ 3:15 (descend 1-3, 4-6) 4x50 swim @ :60 (25 FAST!/25 easy) 100 easy recovery 6x150 swim @ 2:20 (descend 1-3, 4-6) 4x50 swim @ :60 (25 FAST!/25 easy) 100 easy recovery 6x100 swim @ 1:40 (descend 1-3, 4-6) 200 cool down *4500 Total* B: 10 minute choice warm up 8x50 @ 1:30 (25 kick/25 swim) 6x150 pull @ 3:15 (descend 1-3, 4-6) 4x50 swim @ 1:15 (25 FAST!/25 easy) 50 easy recovery 6x100 swim @ 2:15 (descend 1-3, 4-6) 4x50 swim @ 1:15 (25 FAST!/25 easy) 50 easy recovery 6x50 pull @ 1:10 (descend 1-3, 4-6) 200 cool down *3300 Total* C: 10 minute choice warm up 6x50 w/:30 seconds rest (25 kick/25 swim) 4x100 pull w/:20 rest (descend 1-4) 4x50 swim w/:15 rest (25 FAST!/25 easy) 50 easy recovery 4x100 pull w/:20 rest (descend 1-4) 4x50 swim w/:15 rest (25 FAST!/25 easy) 50 easy recovery 6x50 pull w/:15 rest (descend 1-3, 4-6) 100 cool down *2300 Total*

*Long Course Meters* A: 4x200 warm up (#1 @ 4:00, #2-4 @ 3:30) 8x100 (odds: free @ 1:40, evens: IM @ 2:00) 16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat) 200 easy 15 minute obstacle course 400 easy cool down *3500 Total* B: 4x150 warm up (#1 @ 3:30, #2-4 @ 3:00) 6x100 (odds: free @ 2:00, evens: non-free/free @ 2:30) 12x50 (#1-3: breathing every 5, #4-6: descend stroke count, repeat) 200 easy 15 minute obstacle course 300 easy cool down *2800 Total* C: 500 warm up 5x100 w/:20 rest (odds: free, evens: non-free/free) 10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes) 100 easy 15 minute obstacle course 200 easy cool down *2200 Total*

Warm-up: 300 (50 Kick/50 Drill/50 Swim) 100 Choice Main Set: 6-12 x 50 (15 sec rest) -50 Drill/50 Build/50 Strong Effort 2-3 x [200 Pull/100 Build/50 Build/4 x 25 FAST!] *15-20 sec rest b/w each 6 x 50 Choice (20-30 sec rest) 1 EZ/1FAST! Warm-Down: 400 Pull

*Long Course Meters* A: 400 warm up 4x100 swim @ 1:45 300 pull 3x100 pull @ 1:40 200 IM 2x100 IM @ 2:15 100 swim 4x25 strong swim @ :30 4 x [100 build @ 1:40 50 FAST!! @ :60] 400 pull (3/5 breathing pattern by 50) 4 x [50 kick FAST @ 1:15 100 strong swim @ 1:30] 400 pull (3/5 breathing pattern by 50) 200 cool down *4200 Total* B: 400 warm up 4x100 swim @ 2:15 300 pull 3x100 pull @ 2:10 200 non-free/free by 50 8x25 strong swim @ :40 4 x [50 build @ 1:10 50 FAST!! @ :60] 300 pull (3/5 breathing pattern by 50) 4 x [50 kick FAST @ 1:45 50 strong swim @ 1:10] 300 pull (3/5 breathing pattern by 50) 200 cool down *3400 Total* C: 300 warm up 3x100 swim w/:20 rest 200 pull 2x100 pull w/:20 rest 100 free 4x25 strong swim w/:15 rest 6 x [50 build w/:10 rest 50 FAST!! w/:30 rest] 300 pull (3/5 breathing pattern by 50) 200 cool down *2300 Total*

Warm-up: 200 Choice/2x100 Kick/4x50 Drill Main Set: 2 x [200 Pull/Broken 200 as 50 FAST/50 ez/100Fast!] 300 Fins -100Kick/100Swim 3 x 100 Fast (30 rest b/w each) 6 x 50 all FAST (20 sec rest b/w each) -2 Swim/2 Kick/2 Swim 8 x 25 Choice SPRINT (20 sec rest b/w each) Warm-down: 300 EZ Pull

*Long Course Meters* A: 700 choice warm up 10x50 @ :55 (descend stroke count 1-5, 6-10) 4x300 pull @ 4:40 (descend 1-4) 4x150 @ 2:30 (50 free/50 non-free/50 free) 3 x [50 @ :60 100 @ 1:45 150 @ 2:30 200 @ 3:15 (negative split EVERY segment of the set...1st half easy, 2nd half FAST!)] 400 choice cool down *4900 Total* B: 500 choice warm up 8x50 @ :55 (descend stroke count 1-4, 5-8) 4x200 pull @ 4:00 (descend 1-4) 4x100 @ 2:30 (50 free/50 non-free) 2 x [50 @ 1:10 100 @ 2:10 150 @ 3:10 200 @ 4:10 (negative split EVERY segment of the set...1st half easy, 2nd half FAST!)] 400 choice cool down *3200 Total* C: 400 choice warm up 8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8) 4x150 pull w/:30 rest (descend 1-4) 100 easy 6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)] 300 choice cool down *2400 Total*

*Long Course Meters* All Groups: 10 minute Snake Warm Up 4x25 underwater kick w/no breath (use fins if needed) A: 12x50 swim (4 @ 1:00, 4 @ :55, 4 @ :50) 6x150 @ 2:45 (50 kick, 50 easy swim, 50 FAST swim) 100 easy 4xSuicides (15/30/50) 200 cool down B: 12x50 swim (4 @ 1:10, 4 @ 1:05, 4 @ :60) 4x150 @ 3:30 (50 kick, 50 easy swim, 50 FAST swim) 100 easy 4xSuicides (15/30/50) 200 cool down C: 10x50 swim (w/:15 seconds rest) 5x100 w/:20 rest (25 kick/75 swim) 2xSuicides (15/30/50) 100 cool down

*Long Course Meters* A: 500 warm up 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim (build) @ :55 4x100 @ 1:45 (25 FAST, 75 easy) 5 x [200 pull @ 3:15 3x50 FAST @ :45 1x50 easy @ 1:30] 600 cool down (100 free/50 non free) *4100 Total* B: 500 warm up 4x50 kick @ 1:30 4x50 drill @ 1:20 4x50 swim (build) @ 1:10 4x100 @ 2:15 (25 FAST, 75 easy) 3 x [200 pull @ 4:15 3x50 FAST @ :60 1x50 easy @ 2:00] 600 cool down (100 free/50 non free) *3300 Total* C: 400 warm up 4x50 kick w/:20 seconds rest 4x50 drill w/:15 rest 4x50 swim (build) w/:20 rest 4x100 w/:20 rest (25 FAST, 75 easy) 2 x [200 pull w/:20 rest 3x50 FAST w/:10 rest 1x50 easy w/:60 rest] 300 cool down (100 free/50 non free) *2500 Total*

**Long Course Meters* A: 900 warm up (3x:200 swim/50 kick/50 drill) 800 pull (4x:100 smooth, 100 strong) 700 w/fins (100 swim/50 kick, repeat) 3x200 @ 3:30 (100 IM/100 free) 10x50 @ :45 (all swim strong) 400 pull (3/5 breathing pattern by 50) 300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat) 200 (descend stroke count by 50s) 100 cool down *4500 Total* B: 900 warm up (3x:200 swim/50 kick/50 drill) 600 pull (3x:100 smooth, 100 strong) 600 w/fins (4x:100 swim/50 kick) 10x50 @ :60 (all swim strong) 400 pull (3/5 breathing pattern by 50) 300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat) 200 (descend stroke count by 50s) 100 cool down *3600 Total* C: 600 warm up (2x:200 swim/50 kick/50 drill) 600 pull (3x:100 smooth, 100 strong) 600 w/fins (4x:100 swim/50 kick) 300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat) 200 (descend stroke count by 50s) 100 cool down *2400 Total*

A: 800 warm up (kick every 4th 50) 8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8) 8x50 kick (4@ 1:10, 4@ 1:00) 4x100 pull @ 1:30 Main Set: 4x [ 200 pull @ 3:00 2x100 swim fast @ 1:25 1x50 fast w/extra kick @ :45 1x50 recovery/float ] 200 cool down *4200 Total* B: 800 warm up (kick every 4th 50) 8x50 swim @ 1:10 (descend stroke count by 1 stroke, 1-4 & 5-8) 8x50 kick (4@ 1:30, 4@ 1:20) 4x100 pull @ 2:00 Main Set: 2x [ 200 pull @ 4:00 2x100 swim fast @ 1:55 1x50 fast w/extra kick @ :60 1x50 recovery/float ] 200 cool down *3200 Total* C: 400 warm up (kick every 4th 50) 8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8) 6x50 kick, with fins & :30 rest 4x100 pull w/:60 rest Main Set: [ 200 pull w/:60 2x100 swim fast w/:30 1x50 fast w/extra kick w/:15 1x50 recovery/float ] 100 cool down *2200 Total*