Masters and Triathlon Swimming Workouts by Sara McLarty

Click HERE for more information, details and registration for the 2-Mile Swim Across Lake Minneola!!

A: 500 warm up 5x100 @ 1:45 (kick/drill/swim/build by 25) 4x250 pull @ 3:30 (negative split @ 125) 6x50 @ :55 (25 IM order drill/25 free) **We got rained/lightning-ed out of practice here...but you can continue** 4x200 @ 3:15 (100 free/100 IM) 8x25 @ :30 (descend 1-4, 5-8) 4x150 swim @ 2:15 (descend 1-4) 200 cool down *4300 Total* B: 500 warm up 4x100 @ 2:15 (kick/drill/swim/build by 25) 3x250 pull @ 4:30 (negative split @ 125) 5x50 @ 1:05 (25 non-free/25 free) **We got rained/lightning-ed out of practice here...but you can continue** 3x200 @ 3:50 (3/5 breathing pattern by 25) 8x25 @ :40 (descend 1-4, 5-8) 3x150 swim @ 2:40 (descend 1-3) 200 cool down *3600 Total* C: 500 warm up 4x75 w/:15 seconds rest (kick/drill/swim by 25) 3x200 pull w/:30 rest (negative split @ 100) 4x50 w/:15 rest (25 non-free/25 free) **We got rained/lightning-ed out of practice here...but you can continue** 3x150 w/:30 rest (3/5 breathing pattern by 25) 8x25 w/:20 rest (descend 1-4...

A: 600 warm up (4x: 100swim/50 kick) 6x75 @ 1:20 (kick/drill/swim by 25) 6x50 @ :55 (odds: fly/back, evens: breast/free) 6x25 @ :30 (descend 1-3) 2 x [5x100 swim (1 @ 1:30, 1@ 1:25, 1@ 1:20, 1@ 1:15, 1@ 1:10) 50 easy 200 pull (3/5 breathing pattern by 50)] RELAYS & SPRINTS 200 cool down B: 600 warm up (4x: 100swim/50 kick) 6x75 @ 1:40 (kick/drill/swim by 25) 6x50 @ 1:05 (non-free/free by 25) 6x25 @ :40 (descend 1-3) 2 x [4x100 swim (1 @ 1:50, 1@ 1:45, 1@ 1:40, 1@ 1:35) 50 easy 200 pull (3/5 breathing pattern by 50)] RELAYS & SPRINTS 200 cool down C: 450 warm up (3x: 100swim/50 kick) 4x75 w/:20 rest (kick/drill/swim by 25) 4x50 w/:15 rest (non-free/free by 25) 4x25 w/:10 rest (descend 1-4) 2 x [3x100 swim w/:20 rest 50 easy 200 pull (3/5 breathing pattern by 50)] RELAYS & SPRINTS 100 cool down

Warm-up: 200 Swim/100 Kick/100 Drill Drill Set: 6 x 25 Freestyle Kick (on :40-:50) 6 x 25 Catch-up Drill (on :40-:50) 6 x 25 Swim (on :40-50) Main Set: 8 x 50 (on :55-1:20) (Build 1-4/5-8) 50 EZ 4 x 100 (on 1:50-2:30) (50 Shark Drill/50 Kick) 50 EZ 150-300 Pull (Build each 50) 4 x 25 (on :45) (15 yds FAST/ez to the wall) Warm-down: 150-200 choice

A: 800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim) 12x25 swim @ :25 Main set: 3x 600 broken as: [300 pull smooth @ 4:15 150 swim build @ 2:00 100 swim strong @ 1:15 50 swim FAST! @ :35 100 easy recovery @ 2:00 between each 600] 6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast) 4x150 @ 2:30 (50 free, 50 IM order, 50 free) 200 cool down *4400 Total* B: 800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim) 10x25 swim @ :35 Main set: 3x500 broken as: [200 pull smooth @ 3:30-4:00 150 swim build @ 2:30-3:00 100 swim strong @ 1:45-2:00 50 swim Fast! @ :45-:55 50 easy recovery @ 2:00 between each 500] 6x75 @ 1:45 (kick/drill/swim by 25) 200 cool down *3350 Total* C: 400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim) 8x25 swim w/:20 sec rest Main set: 3x400 broken as: [200 pull smooth @ 5:00 100 swim build @ 3:00 50 swim Fast! @ 1:00 50 easy recovery @ 2:00] 6x75 w/:20 sec rest (kick/drill/swim by 25) 100 cool down *2350 Total*

A: 600 warm up with fins (200 swim/100 kick, repeat) 6x100 @ 2:00 kick/drill/swim/free by 25 (IM order) main set: 2x200 @ 3:10 (build) :30 extra rest before: 200 FAST For Time! Then a 50 easy 4x100 @ 1:40 (descend 1-4) :30 extra rest before: 100 FAST For Time! Then a 50 easy 8x50 @ :55 (descend 1-4, 5-8) :30 extra rest before: 50 FAST For Time! Then a 100 easy 6x150 @ 2:10 pull smooth 200 cool down *4200 Total* B: 600 with fins (200 swim/100 kick, repeat) 8x50 @ 1:20 kick/drill by 25 main set: 2x150 @ 3:00 (build) :30 extra rest before: 150 FAST For Time! Then a 50 easy 4x100 @ 2:00 (descend 1-4) :30 extra rest before: 100 FAST For Time! Then a 50 easy 8x50 @ :60 (descend 1-4, 5-8) :30 extra rest before: 50 FAST For Time! Then a 100 easy 5x100 @ 2:00 pull smooth 200 cool down *3300 Total* C: 400 with fins (150 swim/50 kick, repeat) 6x50 w/ :20 rest (kick/drill by 25) main set: 2x100 w/:20 rest (build) :30 extra rest before: 100 FAST! Then a 50 easy 4x...

Warm-up: 200 Swim/100Kick/100 Drill>2x Drill Set: 8 x 50 (on 1:00-1:30) (25 Drill/25 Build) 200 Pull (50 Shark Drill/50 Pull) Main Set: 3 x 200 (20 sec rest b/w each) (50 Kick/100 Build/50 Sail Boat) 4 x 50 (on 1:05-1:30) (25 Fast Breakouts/25 choice ez) 300 Pull (Breathe every 3/5 by 50) Warm-down: 200 ez

A: 200 swim/100 kick/200 swim/100 kick 8x50 @ :60 (15 meters FAST, 35 easy, kick hard on wall until :60) 100 easy 8x75 (odds: FAST! @ :55, evens: smooth @ 1:05) 200 recovery swim 8x50 (odds: FAST! @ :40, evens: smooth @ :50) 200 recovery swim 8x25 (odds: FAST! @ :20, evens: smooth @ :30) 200 recovery swim 4x150 pull @ 2:15 (3/5/7 breathing pattern by 50) 6x25 @ :30 (2 drill, 1 build) 2x50 FAST!! from a dive, all out, for time!! (100 easy between 50s) 300 easy cool down *4200 Total* B: 200 swim/100 kick/200 swim/100 kick 6x50 @ 1:10 (15 meters FAST, 35 easy, kick hard on wall until 1:10) 100 easy 6x75 (odds: FAST! @ 1:20, evens: smooth @ 1:40) 200 recovery swim 6x50 (odds: FAST! @ :50, evens: smooth @ :60) 200 recovery swim 6x25 (odds: FAST! @ :30, evens: smooth @ :40) 200 recovery swim 4x100 pull @ 1:50 (3/5/3/5 breathing pattern by 25) 6x25 @ :40 (2 drill, 1 build) 1x50 FAST!! from a dive, all out, for time!! 200 easy cool down *3300 Total* C: 200 swim...

Warm-up: 500 Choice Main Set: 3 x 300 Pull buoy & Paddles (15 sec rest b/w each) #1 100 ez/100 mod/100 Strong #2 100 ez/200 Strong #3 300 Strong! 9 x 50 (on :50-1:20) -1 Fast/1 ez -2 Fast/1 ez -3 Fast/1 ez 12 x 25 (on :30-:50) (2 Fast/1 ez) 6 x 50 Fins (on 1:00) (25 underwater/25 swim) Warm-down: 200 choice

**Long Course** Warm-up: 400 (200sw/100kick/100drill) 8 x 50 (on 1:00-1:20) (25 Drill(catchup/fingertip)/25 Swim) Main Set: 300 Pull (50 Shark Drill/50pull) 6 x 50 (on :55-1:15) (Build each 50) 200 Choice Kick 4 x 50 (15-20 sec rest b/w each) (50 Kick/50 Sailboat) 10 x 25 (on :45-55) (25 SPRINT/25 ez) 100 FAST/50 ez 150 FAST/50 ez 200 FAST/50 ez Warm-down: 200 Choice

A: 200 swim/200 kick/200 pull/200 swim 12x25 @ :30 (2 drill, 1 build) 9x75 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast @ :55, ez @ 1:30) 400 pull (3/5 breathing pattern by 50) 14x50 (1 fast/1ez/2fast/1ez/3 fast/1ez/4fast/1ez...fast @ :40, ez @ 1:10) 400 pull (3/5 breathing pattern by 50) 20x25 (1 fast/1ez/2fast/1ez/3 fast/1ez/4fast/1ez/5fast/1ez...fast @ :20, ez @ :40) 400 pull (3/5 breathing pattern by 50) 2x 50 ALL OUT @ 2:00 200 cool down *4400 Total* B: 200 swim/200 kick/200 pull/200 swim 12x25 @ :40 (2 drill, 1 build) 9x75 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast @ 1:15, ez @ 2:00) 250 pull (3/5 breathing pattern by 25) 9x50 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast @ :50, ez @ 1:30) 250 pull (3/5 breathing pattern by 25) 14x25 (1 fast/1ez/2fast/1ez/3 fast/1ez/4fast/1ez...fast @ :30, ez @ :45) 250 pull (3/5 breathing pattern by 25) 200 cool down *3500 Total* C: 200 swim/200 kick/200 pull/200 swim 12x25 w/:15 rest (2 drill, 1 build) 9x50 (1 fast/1ez/2fast/1ez/3...

Warm-up: 5 min Choice Swim 2 min choice Kick Main Set: 12 x 25 (on :30-45 sec)(25 Kick/25 Catchup drill/25 Build) 200-300 pull (breathing 3/5 by 50) 4-5 x 100 Paddles only (15-20 sec rest) (Flip turn at the T) 8 x 25 (on :40-50sec) (2 Drill/1 Build/1 Fast> Repeat) 200-300 pull (breathing 3/5 by 50) 6 x 25 (on :40-50) (25 Double Stop/25 Catch-up/25 Swim GOOD FORM!) Warm-Down: 150 ez

A: 500 warm up 6x50 kick @ 1:00 6x50 drill @ :55 6x50 swim/build @ :50 300 pull @ 4:15 4x100 swim @ 1:25 extra :30 rest 300 pull @ 4:15 4x100 swim @ 1:20 extra :30 rest 300 pull @ 4:15 4x100 swim @ 1:15 extra :30 rest 12x50 swim @ :60 (4x: #1: 4 breaths only, #2: 3 breaths only, #3: 2 breaths only) 300 pull @ 4:15 4x100 swim @ 1:15 (or 1:10 if you can make it) 200 cool down *5000 total* B: 500 warm up 5x50 kick @ 1:15 5x50 drill @ 1:05 5x50 swim/build @ :60 200 pull @ 3:45 3x100 swim @ 1:55 extra :30 rest 200 pull @ 3:45 3x100 swim @ 1:50 extra :30 rest 200 pull @ 3:45 3x100 swim @ 1:45 extra :30 rest 9x50 swim @ 1:10 (3x: #1: 5 breaths only, #2: 4 breaths only, #3: 3 breaths only) 200 pull @ 3:45 3x100 swim @ 1:45 (or 1:40 if you can make it) 200 cool down *3900 total* C: 400 warm up 4x50 kick w/:15 seconds rest 4x50 drill w/:15 seconds rest 4x50 swim/build w/:15 seconds rest 3 x [200 pull w/:20 sec rest 2x100 swim w/:15 sec rest] 12x25 s...

*Long Course Meters* A: 400 swim 300 pull 200 kick 100 non-free 8x50 @ 1:10 (25 sprint 3-wide/25 easy) 400 swim (NO Walls!) 6x50 @ 1:05 (25 tarzan drill/25 swim) 300 swim (NO Walls!) 4x50 @ 1:15 (5 strokes, somersault, 5 strokes, repeat) 200 swim (NO Walls!) 4x50 @ 1:10 (25 drill/25 swim IM order) 3x200 IM @ 3:30 (25 stroke/25 free) 200 cool down *3800 Total* B: 400 swim 300 pull 200 kick 100 non-free 8x50 @ 1:20 (25 sprint 3-wide/25 easy) 400 swim (NO Walls!) 6x50 @ 1:15 (25 tarzan drill/25 swim) 300 swim (NO Walls!) 4x50 @ 1:30 (10 strokes, somersault, 10 strokes, repeat) 200 swim (NO Walls!) 200 cool down *3000 Total* C: 400 swim 300 pull 200 kick 100 non-free 300 swim (NO Walls!) 6x50 w/:15 seconds rest (25 tarzan drill/25 swim) 300 swim (NO Walls!) 6x50 w/:15 rest (kick/drill/swim by 50) 200 cool down *2400 Total*

**Long Course** Warm-up: 200 Swim/200 Kick/200 Drill Pre-Set: 8-10 x 50 (on 1:15-1:30) USE BOARD for entire set [2 x 50 Kick (strong)/50 Catch-up/50 Sail Boat]>repeat this set] Main Set: Broken 300s -100 Pull (5 Sec rest) -100 Build (10 sec rest) -100 (85-90% effort!!) **30 Sec Rest** 6 x 50 (on 1:10-1:20) -10 Strokes SPRINT/ez choice for the remainder of the lap Warm-Down: 150 Choice

Coach Sara loves to hear from athletes all around the globe that enjoy the workouts on this blog! Keep the comments coming:) ****************************************************************** Hi Sara! Greeting from Sweden and a big THANKS for blogging about your workouts!!!! I practice three times a week and I follow your workouts strictly :). A year ago I began swimming again after 16 years away from the pool (at that time I was in the Swedish national team). Managed to win two goldmedals at the Masters World Championship here in Gothenburg last summer. The Swedish championship is coming up in a couple of week - exciting. Thanks again for great workouts!!!!!! Anna-Karin Sweden

A: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x50 @ :50 (tarzan drill/swim by 25) 10x25 @ :30 (2x: descend stroke count #1-4, FAST #5) 3 x [200 pull @ 3:00 150 swim @ 2:15 (3/5/7 breathing pattern by 50) 100 build @ 1:30 50 FAST @ 1:15] 6x50 @ :50 (fist drill/swim by 25) 10x25 @ :30 (2x: descend stroke count #1-4, FAST #5) 2 x [200 pull @ 3:00 150 swim @ 2:15 (3/5/7 breathing pattern by 50) 100 build @ 1:30 50 FAST @ 1:15] 200 cool down *4700 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x50 @ 1:05 (tarzan drill/swim by 25) 10x25 @ :40 (2x: descend stroke count #1-4, FAST #5) 2 x [200 pull @ 3:45 150 swim @ 3:00 (3/5/7 breathing pattern by 50) 100 build @ 2:00 50 FAST @ 1:30] 6x50 @ 1:05 (fist drill/swim by 25) 10x25 @ :40 (2x: descend stroke count #1-4, FAST #5) 1 x [200 pull @ 3:45 150 swim @ 3:00 (3/5/7 breathing pattern by 50) 100 build @ 2:00 50 FAST @ 1:30] 200 cool down *3700 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 6x5...