Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 warm up w/fins 8x50 kick @ :50 w/fins 6x50 @ :60 w/fins (underwater kick as far as possible, easy swim remainder) 100 easy swim (no fins) 6x100 swim @ 1:30 (negative split) 5x100 pull @ 1:20...make the interval 4x100 swim @ 1:40 (descend 1-4) 3x100 pull @ 1:25 (breathing every 5) 2x100 swim @ 1:45 (FAST!!) 100 easy 8x50 @ :60 (IM switch) 200 cool down *4300 Total* B: 500 warm up w/fins 6x50 kick @ :60 w/fins 5x50 @ 1:10 w/fins (underwater kick as far as possible, easy swim remainder) 100 easy swim (no fins) 5x100 swim @ 1:50 (negative split) 4x100 pull @ 1:45...make the interval 3x100 swim @ 2:00 (descend 1-3) 2x100 pull @ 2:00 (breathing pattern 3/5 by 25) 2x50 swim @ 1:00 (FAST!!) 100 easy 6x50 @ :60 (non-free/free by 25) 200 cool down *3200 Total* C: 400 warm up w/fins 4x50 kick w/:15 rest w/fins 4x50 w/:30 rest w/fins (underwater kick as far as possible, easy swim remainder) 100 easy swim (no fins) 4x100 swim w/:20 rest (negative split) 4x...

**Long Course Meters** A: 500 warm up with fins 10x50 @ :60 (w/fins...kick underwater as far as possible, swim easy to wall) 8x75 @ 1:30 (25 kick/50 swim) 4x150 @ 2:45 (50 kick/100 swim) 100 easy 6x50 @ :60 (catch-up drill with stick/single paddle/board/etc) 9x100 pull (3 @ 1:45, 3 @ 1:35, 3 @ 1:25) 100 easy 6x50 FUN!! buddy kicking/3-arm swimming/backwards freestyle/feet-first 200 cool down *4000 Total* B: 500 warm up with fins 8x50 @ 1:10 (w/fins...kick underwater as far as possible, swim easy to wall) 6x75 @ 2:00 (25 kick/50 swim) 3x150 @ 3:15 (50 kick/100 swim) 100 easy 6x50 @ 1:10 (catch-up drill with stick/single paddle/board/etc) 6x100 pull (3 @ 2:00, 3 @ 1:50) 100 easy 6x50 FUN!! buddy kicking/3-arm swimming/backwards freestyle/feet-first 200 cool down *3500 Total* C: 400 warm up with fins 6x50 w/:20 rest (w/fins...kick underwater as far as possible, swim easy to wall) 6x75 w/:30 rest (25 kick/50 swim) 2x150 @ 3:15 (50 kick/100 swim) 100 easy 6...

100 Swim/100 Kick> 2-4x thru 6 x 50 (on 1:15-1:30) 2x(kick/drill/build by 50) Main Set: 300 Pull (100 ez/100 Strong/100 ez) -20 sec rest 200 Paddles only (Build) -20 sec rest 100 Swim Strong effort! 50 ez swim 4 x 50 (on 1:15-1:30) (25 Shark/25 Sailboat) 200 Pull (breathe 3/5 by 50) 4 x 50 (on 1:15-1:30) (25 FAST/25 ez) 100 warm-down

I love these emails, keep them coming:) Just a huge note of thanks from Alabama. I'm a swimmer/triathlete recently moved to Alabama and I've been using your masters training blog for the last seven weeks to give me swim workouts while I get back in shape. I've been part of great masters teams before and I love using your workouts because having someone else make up the workouts mixes up my swimming and makes it easier to push myself in a workout. It's like I can imagine an old coach on the deck yelling out the sets to me. Thanks again! Grant

A: 800 warm up (200 swim/200 pull/200 kick/200 swim) 12x50 @ :55 (4 fingertip drag, 4 catchup drill, 4 fist drill) 1x400 swim @ 5:40 2x300 swim @ 4:15 3x200 swim @ 2:50 4x100 swim @ 1:25 50 easy 400 IM (kick/swim/drill/swim by 25) 18x50 pull 3x(3 @ :55, 3 @ :45 FAST!) 200 cool down *4950 Total* B: 800 warm up (200 swim/200 pull/200 kick/200 swim) 12x50 @ 1:05 (4 fingertip drag, 4 catchup drill, 4 fist drill) 1x400 swim @ 7:40 2x300 swim @ 5:45 3x200 swim @ 3:50 4x100 swim @ 2:00 300 cool down *3700 Total* C: 800 warm up (200 swim/200 pull/200 kick/200 swim) 12x50 w/:15 sec rest (4 fingertip drag, 4 catchup drill, 4 fist drill) 4x250 w/:30 seconds rest (alternate swim/pull by 250) 200 cool down *2600 Total*

*Long Course Meters* A: 10 minute choice warm up 10x50 @ :55 (descend stroke count 1-5, 6-10) [50, 100, 150, 200, 250, 200, 150, 100, 50, all pull (:60 for first & last 50, add or subtract :40 per additional 50) 6x50 @ :60 (sailboat drill w/board) 4x150 @ 2:45 (100 swim, 50 kick) 4x50 @ :60 (as few strokes as possible!) [50, 100, 150, 200, 150, 100, 50, all swim (:60 for first & last 50, add or subtract :45 per additional 50) 200 cool down *4300 total* B: 10 minute choice warm up 8x50 @ 1:05 (descend stroke count 1-4, 5-8) [50, 100, 150, 200, 200, 150, 100, 50, all pull (:60 per 50...LONG smooth strokes) 6x50 @ 1:10 (sailboat drill w/board) 4x150 @ 3:30 (100 swim, 50 kick) 6x50 @ 1:15 (as few strokes as possible!) 200 cool down *3300 total* C: 10 minute choice warm up 8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8) [50, 100, 150, 150, 100, 50, all pull (:20 rest between each segment...LONG smooth strokes) 6x50 w/:20 rest (sailboat drill w/boar...

*Long Course* Warm-up: 3 min swim 2 min kick Drill Set: 2 x 150 w/ board (15 sec rest) (50 Kick/50 Catchup/50 Sail Boat) 2 x 150 (15 sec rest) (50 Kick/50 drill/50 Build) Main Set: 8 x 50 (on :55-1:15) (# 1-4: 25 FAST/25 ez #5-8: 25 ez/25 FAST) 300 Pull (build each 100) 200 Pull (build the 200) 100 Pull (FAST!) 100 ez 4 x 50 (15 sec rest b/w each) (25 FAST!!!/25 choice ez) Warm-down: 200 choice ez

A: 600 warm up (200 swim/100 kick x 2) 18x50 swim (6 @ :50, 6 @ :45, 6 @ :40) 50 easy 4 x [2x75 @ 1:20 (kick/drill/swim by 25) 1x100 swim build @ 1:30 2x25 SPRINT @ :40 1x150 pull @ 2:30 (3/5/7 breathing pattern by 50)] 5x150 @ 2:30 (free/non-free/free by 50) 200 cool down *4200 Total* B: 600 warm up (200 swim/100 kick x 2) 15x50 swim (5 @ :60, 5 @ :55, 5 @ :50) 50 easy 3 x [2x75 @ 1:40 (kick/drill/swim by 25) 1x100 swim build @ 2:00 2x25 SPRINT @ :40 1x150 pull @ 3:00 (3/5 breathing pattern by 25)] 3x150 w/:20 seconds rest (free/non-free/free by 50) 200 cool down *3300 Total* C: 600 warm up (200 swim/100 kick x 2) 12x50 swim (4 w/:20 rest, 4 w/:15, 4 4/:10 rest) 50 easy 2 x [2x75 w/:30 sec rest (kick/drill/swim by 25) 1x100 swim build w/:20 rest 1x150 pull w/:30 rest (3/5 breathing pattern by 25)] 100 cool down *2100 Total*

Warm-up: 300 Choice/200 Drill/100 Kick Drill Set: 6 x 25 (on :40-50) (25 Kick/25 Drill/25 Swim> repeat) 6 x 25 (on :40-:50) (2 Drill/1 Build) Main Set: 4 x 25 Free Fast (on :40-50) 100 Swim (no walls) 4 x 50 Fr Fast (on :50-1:10) 100 Swim (no walls) 4 x 75 (on 1:40) (50 Free Fast/25 ez) 100 Swim (no walls) 200 or 300 Pull (50 buoy @ ankles/50 buoy @ thighs) 100 Choice Warm-down

*Long course Meters* A: 600 choice warm up 4x150 @ 2:45 (kick/drill/swim by 50) 6x50 @ :55 (5/7/9 breathing pattern by 50) 3 x [150 build @ 2:30 100 FAST @ 1:45] 50 easy 500 pull (25 FAST, 75 easy, repeat) 4 x [100 build @ 1:45 50 FAST @ :60] 50 easy 500 NO Walls (10 strokes fast after each turn) 200 cool down *4100 Total* B: 600 choice warm up 4x150 @ 3:30 (kick/drill/swim by 50) 6x50 @ 1:10 (3/5/7 breathing pattern by 50) 4 x [100 build @ 2:00 50 FAST @ 1:30] 50 easy 400 pull (25 FAST, 75 easy, repeat) 4 x [50 build @ 1:10 25 FAST/25 easy @ 1:10] 50 easy 300 NO Walls 200 cool down *3500 Total* C: 400 choice warm up 4x150 w/:30 seconds rest (kick/drill/swim by 50) 4 x [100 build w/:20 seconds rest 50 FAST w/:30 rest] 50 easy 300 pull (smooth) 300 NO Walls 100 cool down *2250 Total*

**Long Course Meters** A: 600 warm up (200swim/100 kick) 8x50 @ :60 (odds: kick/swim; evens: drill/swim) 2 x [4x100 @ 1:30 swim 400 pull (negative split) w/:30 rest] 8x50 @ :60 (IM order/free by 25) 4x100 IM @ 1:50 400 pull (negative split) w/:30 rest 8x50 @ :55 free (descend stroke count 1-4) 200 cool down *4400 Total* B: 600 warm up (200swim/100 kick) 8x50 @ 1:15 (odds: kick/swim; evens: drill/swim) 2 x [4x100 @ 2:00 swim 400 pull w/:30 rest] 6x50 @ 1:15 (25 free/25 non-free) 6x50 @ 1:05 free (descend stroke count 1-3) 200 cool down *3400 Total* C: 600 warm up (200swim/100 kick) 6x50 w/:15 seconds rest (odds: kick/swim; evens: drill/swim) 2 x [3x100 swim w/:20 rest 300 pull w/:30 rest] 6x50 free (descend stroke count 1-3) 100 cool down *2500 Total*