Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 warm up 4x50 kick @ :60 4x50 drill @ :55 4x50 build @ :50 5x100 swim @ 1:30 (strong effort) 2x200 pull @ 3:00 (smooth) 5x100 swim @ 1:25 (strong effort) 2x200 pull @ 3:00 (smooth) 5x100 swim @ 1:20 (strong effort) 2x200 pull @ 3:00 (smooth) 5x100 swim @ 1:15 (strong effort) 2x200 pull @ 3:00 (smooth) 8x25 @ :30 (descend stroke count by one on #1-4, #5-8) *4900 Total* B: 500 warm up 4x50 kick @ 1:15 4x50 drill @ 1:10 4x50 build @ 1:05 4x100 swim @ 1:55 (strong effort) 2x200 pull @ 4:00 (smooth) 4x100 swim @ 1:50 (strong effort) 2x200 pull @ 4:00 (smooth) 4x100 swim @ 1:45 (strong effort) 2x200 pull @ 4:00 (smooth) 8x25 @ :40 (descend stroke count by one on #1-4, #5-8) *3700 Total* C: 400 warm up 4x50 kick w/:15 seconds rest 4x50 drill w/:15 rest 4x50 build w/:15 rest 3x100 swim w/:15 rest (strong effort) 200 pull w/:30-:45 rest (smooth) 3x100 swim w/:15 rest (strong effort) 200 pull w/:30-:45 rest (smooth) 3x100 swim w/:15 rest (strong effor...

A: 400 free/200 IM drill 8x50 @ :60 (odds: fly/back, evens: breast/free) 8x100 @ 1:45 (odds: IM FAST!, evens: easy free) 5x150 pull @ 2:15 (3/5/7 breathing pattern by 50) 6 x [100 pull smooth @ 1:30 50 build @ :45 (no buoy, paddles only) 50 FAST! @ :60 (no buoy, paddles only)] 450 cool down (50 kick/100 swim) *4200 Total* B: 400 free/100 non free 8x50 @ 1:10 (non-free/free by 25) 8x75 @ 1:30 (odds: free FAST!, evens: easy free) 5x100 pull @ 2:00 (3/5/3/5 breathing pattern by 25) 5 x [50 pull smooth @ :50 50 build @ :50 (no buoy) 50 FAST! @ 1:20 (no buoy)] 450 cool down (50 kick/100 swim) *3200 Total* C: 400 free/100 non free 6x50 w/:20 sec rest (non-free/free by 25) 6x75 w/:20 sec rest (odds: free FAST!, evens: easy free) 5x100 pull w/:30 sec rest (3/5/3/5 breathing pattern by 25) 5 x [50 pull smooth w/:10 rest 25 build w/:10 rest (swim) 25 FAST! w/:30 rest (swim)] 200 cool down *2400 Total*

Warm-up: 2 x [100 Swim/100 Drill/100 Kick] Drill Set: 5 x 50 (Odds: Choice Drill, Evens: Swim (good form breathe every 3 strokes)) 250 Pull (50 Shark Drill/50 breathe every 3) Main Set: 50 Kick 4 x 25 Pull (on :35-45) Build 1-4 100 Kick 6 x 25 Pull (on :35-45) Build 1-3 150 Kick 8 x 25 (on :35-45) Build 1-4 200 Kick 10 x 25 Pull (on :35-45) 2 Fast/2 EZ Warm-Down: 150 ez

*Long Course Meters* A: 500 swim 4x50 @ :60 (sailboat drill) 8 minutes kick 2x(:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard)) 100 easy swim 6x50 @ :60 (25 tarzan drill/25 swim) 300 swim (no walls) 6x50 @ :60 (25 kick underwater fast/25 swim ez) 300 swim (no walls) 3 x [200 pull smooth @ 3:00 2x50 w/paddles only @ :60 FAST!] 4xSuicides @ 2:30 (15meters fast/15 easy, 35m fast/35 easy, 50 fast) 200 cool down *4100 Total* B: 500 swim 2x50 @ 1:15 (sailboat drill) 8 minutes kick 2x(:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard)) 100 easy swim 6x50 @ 1:10 (25 tarzan drill/25 swim) 300 swim (no walls) 6x50 @ 1:15 (15 kick underwater fast/35 swim ez) 300 swim (no walls) 2 x [200 pull smooth @ 4:00 2x50 w/paddles only @ 1:15 FAST!] 2xSuicides @ 3:30 (15meters fast/15 easy, 35m fast/35 easy, 50 fast) 200 cool down *3300 Total* C: 400 swim 8 minutes kick 2x(:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard)) 100 easy swim 4x50 w/:20 rest (25 tarzan drill/25 swim) 300...

**Long Course** Warm-up: Fins 200 Swim/200 Kick/200 Drill Drill Set: 10 x 50 (on 1:10-1:30) (5 Kick/5 Shark Drill) Main Set: 6 x 100 (Odds: non-free, Evens: Free 50 Easy/50 FAST) 4 x 50 STRONG (on 1:10-1:20) 100 Easy Swim 2 x 50 FAST! (on 1:10-1:20) 100 Easy Swim Drill Set: 8 x 50 (on 1:10-1:20) (#s: 1-4 25 Kick/25 Catch-up, #s: 5-8 25 Shark Drill/25 Sail Boat) 200 easy swim

A: Warm-up: 300 (100 Swim/100 Kick/100 Drill) Drill Set: 12 x 25 (on :30-50 sec) (25 Kick/25 Drill/25 Build) Main Set: 200 Pull (mod effort) 2 x 100 Paddles only (20 sec rest b/w each) (Build each 100) 4 x 50 (on 1:00) (50 Easy/50 Fast> 2x) 200 Free IM (mod effort) 2 x 100 Free IM (20 sec rest b/w each, free is FAST) 4 x 50 (on 1:00) #1 Free FAST #2 Back #3 Breast #4 Free FAST 6 x 75 (on 1:10) #1-4 Paddles only (STRONG) #5-6 No equipment swim strong! 12 x 25 (on :30) (3 FAST/3 easy) Warm-down: 150 Easy B: Warm-up: 300 (100 Swim/100 Kick/100 Drill) Drill Set: 12 x 25 (on :40-50 sec) (25 Kick/25 Drill/25 Build) 4 x 50 (on 1:10-1:20) (25 Drill/25 Swim good form!) Main Set: 9 x 25 (on :40-50) (25Easy/25 Mod/25 Fast) 200 Pull (50 Shark Drill/50 Swim breathe every 3) 4 x 75 (on 1:30) #1-2 pull strong effort #3-4 No equipment Strong Effort FINS 6 x 25 (on :40-50 sec) (25 Underwater/25 SPRINT/25 Easy>2x) 100 All Out For TIME!! Cool Down: 150 easy swim

A: 500 swim/200 kick 8x50 @ :60 (IM order...drill/swim by 25) 2 x [4x100 IM @ 1:45 (descend 1-4) 300 pull @ 4:00] 2 x [3x100 free @ 1:25 (descend 1-3) 300 pull @ :400] 2 x [4x50 kick @ :60 (1 ez/1 FAST) 300 pull @ 4:00] 200 cool down *4700 Total* B: 500 swim/200 kick 8x50 @ 1:15 (non-free/free by 25) 3 x [4x75 free @ 1:30 (descend 1-4) 300 pull @ 5:30] 2 x [4x50 kick @ 1:30 (25 ez/25 FAST) 200 pull @ 3:45] 100 cool down *3600 Total* C: 400 swim/200 kick 6x50 w/:20 sec rest (non-free/free by 25) 2 x [4x75 free w/:20 rest (descend 1-4) 300 pull w/:30 rest] 4x50 kick w/:30 rest (25 ez/25 FAST) 200 pull 100 cool down *2500 Total*

(Long Course) Warm-up: 2 x 150 (100 Swim/50 Kick>2x) 100 Swim non-Free 2 x 100 Free Drill (50 Catch-up/50 Fingertip drag) Main Set: 300 Pull (mod effort) *15-20 sec rest* 200 Build *15-20 sec rest* 100 (50 FAST!/50 Easy Fingertip Drill) 8 x 50 on (1:10-1:30) 300 Pull (mod effort) *15-20 sec rest* 200 Build *15-20 sec rest* 100 (50 FAST!/50 Easy Fingertip Drill) Warm-Down: 200 Choice Easy

A: 10 minute warm up (everyone stop @ 10:00 on big red clock!) 7x50 kick @ 1:10 (odds: easy, evens: SPRINT KICK!) 7x50 drill @ :55 (your choice of freestyle drill) 7x50 swim @ :45 (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy) 10x100 pull (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15) 100 easy swim recovery 10x75 @ 1:30 (25ez/25med/25 FAST/kick HARD on wall until next interval) 100 easy swim recovery 10x50 @ 1:15 (kick FAST underwater as far as possible/swim the rest easy) 200 cool down *4200 Total* B: 10 minute warm up (everyone stop @ 10:00 on big red clock!) 5x50 kick @ 1:30 (odds: easy, evens: SPRINT KICK!) 5x50 drill @ 1:10 (your choice of freestyle drill) 5x50 swim @ :60 (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy) 6x100 pull (3 @ 2:00, 3 @ 1:50) 100 easy swim recovery 8x75 @ 1:45 (25ez/25med/25 FAST/kick HARD on wall until next interval) 100 easy swim recovery 10x50 @ 1:30 (kick FAST underwater as far as possible/swim the rest easy) 200 cool down *3200...

A: 400 swim/300 pull/200 kick/100 drill 20x25 @ :30 (2 drill, 2 build, 1 FAST!) 4x150 swim @ 2:10 4x150 pull @ 2:05 4x150 swim @ 2:00 4x150 pull @ 1:55 100 easy recovery 4x50 drill @ :55 (25 right arm/25 left arm) 4x50 drill @ :55 (25 fist drill/25 catch-up) 400 swim (get faster every 100) 4x50 @ :60 cool down *5000 Total* B: 400 swim/300 pull/200 kick/100 drill 20x25 @ :40 (2 drill, 2 build, 1 FAST!) 4x100 swim @ 2:00 4x100 pull @ 1:55 4x100 swim @ 1:50 4x100 pull @ 1:45 100 easy recovery 4x50 drill @ 1:10 (25 right arm/25 left arm) 4x50 drill @ 1:10 (25 fist drill/25 catch-up) 4x50 @ 1:15 cool down *3800 Total* C: 300 swim/200 pull/100 kick/100 drill 10x25 w/:15 sec rest (2 drill, 2 build, 1 FAST!) 3x100 swim w/:25 sec rest 3x100 pull w/:20 sec rest 3x100 swim w/:15 sec rest 3x100 pull w/:10 sec rest 3x50 drill w/:20 sec rest (25 right arm/25 left arm) 3x50 drill w/:20 sec rest (25 fist drill/25 catch-up) 100 cool down *2600 Total*

*Long Course* Warm-up: 300 Choice/200 Kick/100 Drill 6 x 50 @ 1:10-1:20 (25 Drill/25 Swim) Main Set: 150 (50 Kick/50 Drill/50 Build) (15-20 Sec rest) 50 Kick (Strong Effort) 150 swim (breathing pattern 3/5/3 by 50) (15-20 sec rest) 50 Drill (good form!) 150 swim (Build each 50) (20 sec. rest) 50 FAST for time! 300 Pull w/buoy & paddles (build each 100) 200 pull w/Paddles only (Build each 50) 4 x 50 FAST! (on 1:10-1:20) Warm-down: 200 Choice

A: 500 warm up 5x50 kick @ 1:05 5x50 drill @ :55 5x50 swim @ :45 9x75 @ 1:10 3x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast) 3 x [Down & Outs: 6 x sprint 25y, climb out of pool, wait :5 sec, dive in, repeat 100 easy recovery] 3x100 pull @ 1:30 3x100 pull @ 1:25 3x100 pull @ 1:20 3x100 pull @ 1:15 100 easy 400 IM (25 kick/25 drill/25 swim/25 free) 100 cool down *4400 Total* B: 500 warm up 4x50 kick @ 1:20 4x50 drill @ 1:10 4x50 swim @ :60 6x75 @ 1:30 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast) 3 x [Down & Outs: 4 x sprint 25y, climb out of pool, wait :5 sec, dive in, repeat 100 easy recovery] 3x75 pull @ 1:30 3x75 pull @ 1:20 3x75 pull @ 1:10 100 easy 300 cool down (50 free/25 non free) *3200 Total* C: 500 warm up 4x50 kick w/:20 sec rest 4x50 drill w/:20 sec rest 4x50 swim w/:20 sec rest 6x75 SWIM w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast) 3x100 pull w/:30 sec rest 6x75 PULL w/:...

Warm-up: 200 Choice/100 Drill 8 x 25 @ :40-:50 (1-4 Strong Kick, 5-8 Swim Build) 6 x 50 @ :50-1:20 w/ Paddles only (25 STRONG!/25 easy) 4 x 75 @ 1:20-1:50 (25 FAST/25 Easy/25 FAST) 200 Pull Breathe every 3/5 by 50 Main Set: 2 x [100 FAST (on 2:10)/ 50 Easy 2x50 FAST (on 1:30)/ 50 Easy 4x25 FAST (on :50-1:00)/100 Easy] Warm-down: 150 Choice