Masters and Triathlon Swimming Workouts by Sara McLarty

A: 10 minute 'your-choice' warm up 12x50 @ :55 (odds: kick/swim by 25, evens: drill/swim by 25) 4x300 pull @ 4:15 8x150 swim @ 2:30 (descend 1-4, 5-8) 100 easy recovery 12x100 @ 1:50 (50 strong kick/50 swim) 200 cool down *5100 Total* B: 10 minute 'your-choice' warm up 8x50 @ 1:10 (odds: kick/swim by 25, evens: drill/swim by 25) 4x200 pull @ 3:45 6x150 swim @ 3:00 (descend 1-3,4-6) 50 easy recovery 8x100 @ 2:30 (50 strong kick/50 swim) 200 cool down *3700 Total* C: 10 minute 'your-choice' warm up 8x50 w/:15 sec rest (odds: kick/swim by 25, evens: drill/swim by 25) 3x200 pull w/:30 sec rest 4x150 swim w/:30 sec rest (descend 1-4) 50 easy recovery 4x100 w/:30 rest (50 strong kick/50 swim) 100 cool down *2600 Total*

**Long Course Meters** A: 800 warm up (150 swim/50 kick) 4x50 drill @ :60 (double-stop catch up) 4x50 drill @ :60 (6/3/6) 4x50 drill @ :60 (catch up with single paddle or stick) 8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick) 4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!) 400 recovery (50 free/50 non free) 4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the middle) 300 recovery w/board (50 kick/50 sailboat drill) 12x50 @ :55 (3/5/7/9 breathing pattern by 50) 200 cool down *3800 Total* B: 800 warm up (150 swim/50 kick) 4x50 drill @ 1:15 (double-stop catch up) 4x50 drill @ 1:15 (6/3/6) 8 minutes kicking (:30 easy, :30 vertical kick, :30 easy, :30 Tombstone kick) 4x25 underwater kicking w/:60 rest (try to make it 25 yards, more if possible!) 300 recovery (50 free/50 non free) 4x25 SPRINT! w/:60 rest (start in middle of the pool, sprint to the wall, easy back to the ...

*Long Course Meters* 300 Warm-up (2x: 100 Swim/50 Kick) 10 x 50 (on 1:05-1:20) - 2 Kick/2 Drill/2 Swim/2 Build/2 FAST! 5 x 100 (15-20 sec rest b/w each) - #1 Kick #2 Drill #3 Swim #4 Build #5 FAST!! (record your time) 200 Paddles only (4x: 25 Scull/25 Strong pull) 16 x 25 (from middle of pool) on :40-:50 sec - Build 1-4 (Choice stroke) 200 Fins (4x: 25 Drill/25 Strong) 200 choice cool down

**Long Course Meters** A: 800 snake warm up 2 x [4x50 @ :55 (25 fast/25 easy) 3x100 @ 1:45 (build to fast)] 3 x [200 pull easy @ 3:15 100 swim FAST @ 1:45 100 pull easy @ 1:45 50 swim FAST @ :60 50 easy recovery @ 1:30] 400 IM (25 kick/25 drill/25 swim/25 freestyle) 4x100 IM @ 1:45 (free/back/breast/free by 25) 200 cool down *4300 Total* B: 800 snake warm up 4x50 @ 1:10 (25 fast/25 easy) 3x100 @ 2:15 (build to fast) 4x50 @ 1:10 (25 fast/25 easy) 2 x [200 pull easy @ 4:00 100 swim FAST @ 2:15 100 pull easy @ 2:15 50 swim FAST @ 1:15 50 easy recovery @ 2:00] 400 straight (25 kick/25 swim/25 drill/25 swim) 6x50 @ 1:15 (25 free/25 non-free) 200 cool down *3400 Total* C: 600 snake warm up 4x50 w/:20 sec rest (25 fast/25 easy) 3x100 w/:40 sec rest (build to fast) 3 x [200 pull easy w/:30 rest 100 swim FAST w/:60 rest] 300 straight (25 kick/25 swim/25 drill/25 swim) 100 cool down *2400 Total*

1/20/11 **Long Course** Warm-up: 4 x 150 (15 sec rest)     Odd #s Choice Swim     Even #s 50 Kick/50 Drill/50 Swim 8 x 50 (on 1:05-1:30)     #1 Kick                #3 Swim     #2 Shark Drill       #4 Build       Repeat 1-4 M ain Set: Flip Turn Practice 6 x 50 (15 sec rest b/w each)    -Start at middle of pool    -Fast and efficient flip turns (do not breathe in and out of wall) 3 x 100 (15 sec rest b/w each)    -Start at middle of pool so that you have 2 flips per 100    -25 Strong/25 Easy 4 x 50 (on 1:10-1:30)    -50 Kick - 50 Drill -50 Build -50 FAST! 200 Easy Pull    -Focus on DPS and bilateral breathing

1/18/2011 Warm-up: 200 Choice/200 Kick/200 IM (or other than free) Drill Set: 12 x 25 (on :30-:50)     -25 Kick/25 Drill/25 Build/25 Fast 8 x 50 (on :55-1:20)     -Descend 1-4/5-8 Main Set: 8 x 75 or 50s (on 1:20)     -25 Kick/50 Sail boat 300 or 200 Pull buoy/paddles     -100 mod Sharkdrill/100 build/100 Strong! 3-5 x 150 paddles only (on 2:15-2:40)     -50 easy/50 mod/50 STRONG 200 Choice Drill Sculling Set 2x [4 x 50 ]     -25 scull/25 swim     -1st round w/ pull buoy/2nd round use kick Warm-down: 100-150 choice

A: 900 warm up (3x: 200 swim/50 kick/50 drill) 12x25 @ :30 (2 drill, 1 build) 1x500 pull medium effort (get your time) 6x50 @ :45 swim (strong effort) 1x500 pull (faster than first 500) 4x75 @ 1:00 swim (strong effort) 1x500 pull (faster than second 500) 3x100 @ 1:20 swim (strong effort) 1x500 pull (FAST!) 4x150 @ 2:30 (50 free/50 non-free/50 free) 100 cool down *4800 Total* B: 600 warm up (2x: 200 swim/50 kick/50 drill) 12x25 @ :40 (2 drill, 1 build) 1x400 pull medium effort (get your time) 6x50 @ :55 swim (strong effort) 1x400 pull (faster than first 400) 4x75 @ 1:20 swim (strong effort) 1x400 pull (faster than second 400) 3x100 @ 1:50 swim (strong effort) 1x400 pull (FAST!) 200 cool down *3600 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 12x25 w/:15 rest (2 drill, 1 build) 1x300 pull medium effort (get your time) 6x50 w/:20 rest swim (strong effort) 1x300 pull (faster than first 300) 4x75 w/:30 rest swim (strong effort) 1x300 pull (FAST!) ...

**Long Course Meters** A: 500 warm up 400 kick/swim by 50 300 IM (kick/drill/swim by 25) 200 (10 strokes off each wall super FAST!) 100 tarzan drill 5 x [50 kick @ 1:10 100 swim @ 1:30] 50 easy recovery 3 x [100 kick @ 2:15 200 swim @ 3:15] 100 easy recovery 3 x Suicides! (15m/30m/50m) (see Terms & Definitions) 200 cool down *4100 Total* B: 500 warm up 400 (kick/swim by 50) 300 (non-free/free by 50) 200 (10 strokes off each wall super FAST!) 100 (25 tarzan drill/25 swim/repeat) 4 x [50 kick @ 1:30 100 swim @ 2:00] 50 easy recovery 2 x [100 kick @ 3:00 200 swim @ 4:00] 50 easy recovery 3 x Suicides! (15m/30m/50m) (see Terms & Definitions) 100 cool down *3500 Total* C: 400 warm up 300 (kick/swim by 50) 200 (10 strokes off each wall super FAST!) 100 (25 tarzan drill/25 swim/repeat) 4 x [50 kick w/:20 rest 100 swim w/:20 rest] 1 x [100 kick w/:20 rest 200 swim w/:20 rest] 50 easy recovery 2 x Suicides! (15m/3...

Warm-up: 400 Swim/200 Kick/300 Free or IM/100 Kick Main-Set: 5 x 50 Drill (on 1:00-1:30) 5 x 50 Swim with Perfect Technique! (on :55-1:20) 5 x 50 Kick (on 1:10-1:30) 5 x 50 Swim (on :55-1:20) 5 x 100 (on 2:00-2:15) - 25 Kick/25 Drill/50 Build Warm-Down: 100-200 easy

A: 10 minute warm up (your choice) 5 minute Vertical Kick (:30 easy w/hands underwater, :30 hard w/hands ABOVE water) 8x25 @ :30 (build to FAST) 10x50 @ :60 (kick HARD on the wall until start of next 50) 50 easy recovery 8x25 @ :30 (IM order, drill) 8x75 @ 1:15 (odds: fly/back/breast; evens: back/breast/free) 50 easy recovery 450 pull (3/5/7 breathing pattern by 50) 6x50 @ 1:30 (SPRINT!! w/paddles only) 100 easy recovery 6x50 @ :60 (Tennessee Tumblers...see "Terms & Definitions") 200 cool down *4000 Total* B: 10 minute warm up (your choice) 5 minute Vertical Kick (:30 easy w/hands underwater, :30 hard w/hands ABOVE water) 6x25 @ :40 (build to FAST) 8x50 @ 1:15 (kick HARD on the wall until start of next 50) 50 easy recovery 6x25 @ :40 (odds: free, evens: non-free) 6x75 @ 1:30 (free/non/free by 25) 50 easy recovery 300 pull (3/5/7 breathing pattern by 50) 5x50 @ 1:30 (SPRINT!! w/paddles only) 100 easy recovery 4x50 @ :60 (Tennessee Tumblers...see...

Warm-up: 200 Swim/50 Kick 200 Drill/50 Kick 6 x 75 (on 1:30-1:50) -25 Kick/25 Drill/25 Build -Odds: Free, Evens: non-free 8 x 25 (on :40-:50) - Drill/Build by 25 Main Set: 300 Swim as 100 Strong/100 easy/100 Strong *30 sec rest* 200 Swim as 50 Strong/50 easy x 2 *20 sec rest* 100 Swim as 25 Strong/25 easy x 2 (50 easy-recovery swim) Fins & Paddles ON 100 as 25 Strong/25 easy x 2 *15 Sec rest* 200 as 50 Strong/50 easy x 2 *20 Sec Rest* 300 as 100 Strong/100 easy/100 Strong (50 easy-recovery swim) Fins & Paddles OFF 4-8 x 25 (on :40-50) - All Strong Effort! Warm-down: 150 Choice Easy

A: 900 warm up w/fins (200 swim/50 kick/50 drill x 3) 8x25 @ :30 w/fins (underwater kick) 9x50 @ :50 swim (descend 1-3, 4-6, 7-9) 4x200 swim @ 3:00 (descend 1-4, #4 is VERY fast!) 4x200 pull @ 3:00 (descend 1-4, #4 is VERY fast!) 4x200 swim @ 3:00 (descend 1-3, extra :60 rest, #4 is VERY, VERY fast!) 100 easy 500 (50 kick w/board, 50 pull w/ board, repeat x 5) 100 cool down *4600 Total* B: 600 warm up w/fins (200 swim/50 kick/50 drill x 2) 8x25 @ :45 w/fins (underwater kick) 6x50 @ 1:05 swim (descend 1-3, 4-6) 4x150 swim @ 2:45 (descend 1-4, #4 is VERY fast!) 4x150 pull @ 3:00 (descend 1-4, #4 is VERY fast!) 4x150 swim @ 3:00 (descend 1-3, extra :60 rest, #4 is VERY, VERY fast!) 100 easy 400 (50 kick w/board, 50 pull w/ board, repeat x 4) 100 cool down *3500 Total* C: 600 warm up w/fins (200 swim/50 kick/50 drill x 2) 6x25 w/:30 sec rest w/fins (underwater kick) 4x100 swim w/:20 rest (descend 1-4) 4x100 pull w/:20 rest (descend 1-4) 4x100 swim w/:30 rest (d...

*Long Course Meters* A: 500 warm up 400 IM (kick/drill/swim/free by 25) 4x100 IM @ 2:00 8x50 @ :55 (freestyle, build to FAST!) 6x100 @ 1:45 5x100 @ 1:40 extra :20 rest 4x100 @ 1:35 extra :20 rest 3x100 @ 1:30 extra :30 rest 2x100 @ 1:25 extra :40 rest 1x100 FAST (try for under 1:20!!) 100 easy recovery 8x50 w/board (odds: kick @ 1:15, evens: pull @ 1:00) 100 cool down *4400 Total* B: 500 warm up 400 free (kick/swim/drill/swim by 25) 8x50 @ 1:10 (freestyle, build to FAST!) 5x100 @ 2:15 extra :20 rest 4x100 @ 2:05 extra :20 rest 3x100 @ 2:00 extra :30 rest 2x100 @ 1:55 extra :40 rest 1x100 FAST (try for under 1:50!!) 100 easy recovery 6x50 w/board (odds: kick @ 1:15, evens: pull @ 1:00) 100 cool down *3300 Total* C: 500 warm up 400 free (kick/swim/drill/swim by 25) 8x50 w/:30 sec rest (freestyle, build to FAST!) 8x100 w/:30 rest (2 swim, 2 pull, repeat) 6x50 w/board w/:20 sec rest(odds: kick, evens: pull) 100 cool down *2500 Total*

*Long Course* Warm-up: Fins 300 (100swim/100kick/100drill) 200 Choice (non-free) 100 Kick Drill Set: 6 x 50 (on :55-1:10) -Build each 50 4 x 100 (on 2:00-2:20) -25 non-free/75 free swim good form 4 x 50 (on :55-1:10) -descend 50s 1-4 Main Set: 6 x 100 -25 Drill/25 Build/25 Kick/25 Swim Build 2 x [150 pull w/ kick board (15 sec. rest) 2 x 50 Strong Kick (10 sec rest)] Warm-down: 100 easy

A: 600 warm up with fins (100 swim/50 kick) 8x25 @ :30 (underwater kick w/fins) 8 minute kick (no fins) (:60 easy, :30 fast, :30 easy, :20 fast, repeat) 12x25 @ :30 (2 drill, 1 build to fast) 9x100 swim 3x(1 easy @ 1:30, 1 medium @ 1:30, 1 FAST!!!! @ 2:30) 100 easy recovery 10x75 @ 1:10 pull (breathing every 5) 2x400 draft groups w/:30 sec rest between 400s (rotate leader every 100y/m) 10x25 SPRINT! @ :50 (all your choice of stroke) 200 cool down *4500 Total* B: 600 warm up with fins (100 swim/50 kick) 8x25 @ :45 (underwater kick w/fins) 8 minute kick (no fins) (:60 easy, :30 fast, :30 easy, :20 fast, repeat) 12x25 @ :40 (2 drill, 1 build to fast) 9x75 swim 3x(1 easy @ 1:30, 1 medium @ 1:30, 1 FAST!!!! @ 2:30) 75 easy recovery 8x50 @ 1:00 pull (breathing every 5) 3x150 draft groups w/:30 sec rest between 150s (rotate leader every 50y/m) 6x25 SPRINT! @ :60 (all your choice of stroke) 200 cool down *3400 Total* C: 600 warm up with fins (100 swim/50 kick) 8x25 ...

Warm Up: 150 Swim/50 Kick/150 Drill/50 Kick Drill Set: 4 x 75 (on 1:15-1:30) -25 Kick/25 Fist Drill/25 Swim 4 x 75 (on 1:15-1:30) -25 Single Arm Drill/50 Build 6 x 50 Kick (on 1-1:15) Main Set: 4-6 x 125 (on 2:00-2:20) -25 Kick/100 Swim Build 200 Ascend (Start fast end easy) 4-6 x 75 (on 1:15-1:40) -25 Kick/50 Swim Build 100 Ascend (Start FAST end easy) Cool-down: 150-200

A: 400 swim 300 pull 200 kick 100 IM drill 8x100 swim (4 @ 1:40, 4 1:30) 8x100 IM (4 @ 1:50, 4 @ 1:40) 8x100 pull (4 @ 1:25, 4 @ 1:20) 50 easy 8x100 swim w/fins (4 @ 1:20, 4 @ 1:10) 50 easy 450 smooth 3x(50 back swim, 50 breast kick, 50 free swim) 100 cool down *4800 Total* B: 400 swim 300 pull 200 kick 100 drill 8x100 swim (4 @ 2:00, 4 1:50) 8x100 pull (4 @ 1:55, 4 @ 1:45) 50 easy 8x100 swim w/fins (4 @ 1:45, 4 @ 1:40) 50 easy 300 smooth 3x(50 non-free, 50 free) 100 cool down *3900 Total* C: 400 swim 300 pull 200 kick 100 drill 5x100 swim w/:20 sec rest 5x100 pull w/:20 sec rest 50 easy 5x100 swim w/fins w/:20 sec rest 100 cool down *2650 Total*