Masters and Triathlon Swimming Workouts by Sara McLarty

Warm-up: 4 x 100 (100 Swim/100 Drill or kick) Drill Set: 8-10 x 50 (on :105-1:20) (25 Drill/25 Build) Main Set: 2 x [50 Kick (on 1:10-1:30) 100 Swim Build (on 1:50-2:15) 50 SailBoat Drill (on 1:10-1:30) 100 Swim Build (on 1:50-2:15)] 4 x 50 (on 1:20-1:40) (25 Scull w/ paddles only/25 Strong Swim) 200 Pull Buoy and Paddles (Breathe 3/5 by 50) 100 Free Swim Strong effort!! 200 choice warm-down *2200 Total*

A: 400 swim choice 300 pull easy 200 kick choice 100 drill 8x50 @ :60 (25 fast, 25 easy, kick on wall until :60) 20x50 (fast @ :40, ez @ :60) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez, 5 fast, 1ez) 5x100 @ 1:40 (pull, breathing every 5) 14x75 (fast @ :60, ez @ 1:30) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez) 5x100 @ 1:40 (pull, breathing every 5) 200 cool down *4600 Total* B: 400 swim choice 300 pull easy 200 kick choice 100 drill 8x50 @ 1:10 (25 fast, 25 easy, kick on wall until 1:10) 14x50 (fast @ :50, ez @ 1:10) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez) 4x100 @ 2:00 (pull, breathing 3/5 by 25) 9x75 (fast @ 1:15, ez @ 2:00) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez) 4x100 @ 2:00 (pull, breathing 3/5 by 25) 200 cool down *3800 Total* C: 200 swim choice 200 pull easy 200 kick choice 200 freestyle drill 6x50 (swim 50, kick on wall for :15 seconds, rest :15 seconds, repeat) 12x50 w/:20 rest (2 swim, 2 pull, repeat) 6x75 w/:30 r...

Warm-up: 300 Choice/200 Other than Free/100 Kick Drill Set: 4-5 x 50 Swim from middle of lane (work on flip turns) on :55-1:20 Main Set: 400 Pull (200 Strong/200 Moderate) 4-6 x 50 (on :55-1:15) (25 Drill/25 Build) 300 Swim (100 Strong/100 Moderate/100 ez) 6-8 x 25 (on :40-50) (1 ez/1 FAST!) 200 Pull Strong effort 4 x 50 (on :50-1:15) (25 ez/25 FAST) 100 FAST!! for time Fins: 6 x 25 on :45 (Alternate 1 underwater/1 choice swim) 100 warm-down

*Long Course Meters* A: 600 choice warm up 6x50 kick @ 1:15 6x50 drill @ 1:05 6x50 swim (build to fast!) @ :55 4x100 @ 1:40 (#1: first 25 FAST, remainder easy; #2: second 25 FAST, remainder easy; etc) 5 x [50 SPRINT 10 seconds rest 100 Strong 10 seconds rest 50 SPRINT get 200 time by subtracting 20 seconds from total 200 easy recovery (equipment is allowed, your choice)] 400 cool down (3/5 breathing pattern by 50) *4300 Total* B: 600 choice warm up 6x50 kick @ 1:30 6x50 drill @ 1:20 6x50 swim (build to fast!) @ 1:10 4 x [50 SPRINT 10 seconds rest 100 Strong 10 seconds rest 50 SPRINT get 200 time by subtracting 20 seconds from total 200 easy recovery (equipment is allowed, your choice)] 400 cool down (3/5 breathing pattern by 50) *3500 Total* C: 400 choice warm up 6x50 kick w/:30 seconds rest 6x50 drill w/:20 rest 6x50 swim (build to fast!) w/:30 rest 3 x [50 FAST 10 seconds rest 150 Strong get 200 time by subtracting 10 seconds from total 200 e...

Long Course Meters A: 600 warm up choice 12x50 swim (3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45) 6x50 @ :55 (descend stroke count 1-6) 3 x [50 @ :60 100 @ 1:40 150 @ 2:20 200 @ 3:00 (all pull)] 400 IM (25 kick/25 drill/25 swim/25 free) 5x200 IM @ 3:30 (second 25 of each stroke is freestyle) 200 cool down *4600 Total* B: 600 warm up choice 12x50 swim (3 @ 1:10, 3 @ 1:05, 3 @ 1:00, 3 @ :55) 6x50 @ 1:05 (descend stroke count 1-6) 3 x [50 @ :60 100 @ 1:55 150 @ 2:50 (all pull)] 400 easy (25 kick/25 drill/25 swim/25 non-free) 4x150 @ 3:30 (free/non-free/free by 50) 200 cool down *3600 Total* C: 400 warm up choice 12x50 swim w/:15 rest (descend stroke count 1-6) 2 x 50, 100, 150 (all pull) w/:20-:30 rest 400 easy (25 kick/25 drill/25 swim/25 non-free) 4x100 w/:30 rest (free/non-free/free by 50) 100 cool down *2500 Total*

A: 500 warm up with fins 5x100 @ 1:30 w/fins (50 kick on back/50 swim) 12x25 @ :30 IM order (2 drill/1 swim) 6x100 IM @ 1:45 (odds regular IM; evens: reverse IM) 50easy 12x25 @ :30 freestyle (2 drill/2 build) 4 x [4x25 Down & Outs 200 pull easy :30 sec rest] 100 easy 3 x [2x25 @ :30 tarzan drill 100 swim @ 1:30 (no walls...turn at the "T")] 200 cool down *4200 Total* B: 500 warm up with fins 5x100 @ 1:50 w/fins (50 kick on back/50 swim) 12x25 @ :40 freestyle (2 drill/1 swim) 6x75 @ 1:30 (free/non-free/free by 25) 50easy 12x25 @ :40 freestyle (2 drill/2 build) 3 x [4x25 Down & Outs 200 pull easy :30 sec rest] 100 easy 2 x [2x25 @ :40 tarzan drill 100 swim @ 1:55 (no walls...turn at the "T")] 200 cool down *3600 Total* C: 400 warm up with fins 4x100 w/:30 seconds rest w/fins (50 kick on back/50 swim) 12x25 w/:10 rest: freestyle (2 drill/1 swim) 6x75 w/:30 rest (free/non-free/free by 25) 50easy 1...

W-up: 500 Choice 4 x 100 (50 Kick/50 swim) 300 Pull 4 x 50 (25 Drill/25 Swim) 100 Kick Main Set: 5 x [100 Fast! (10 sec rest)…2 x 25 ez (on :45)…50 Build (on 1:30)] 10 x 25 (on :45) (1 fast/1 ez) W-dwn: 150

A: 900 warm up (3 x 200 swim/50 kick/50 drill) 6x50 pull @ :50 100 pull @ 1:30 200 pull @ 2:45 300 pull @ 4:00 400 pull @ 5:15 100 easy recovery 400 swim @ 5:15 300 swim @ 4:00 200 swim @ 2:45 100 swim @ 1:30 100 easy recovery 1x100 pull @ 1:25 2x100 pull @ 1:20 3x100 pull @ 1:15 6x150 @ 2:30 (free/non-free/free by 50) 200 cool down *5000 total* B: 900 warm up (3 x 200 swim/50 kick/50 drill) 6x50 pull @ :60 100 pull @ 2:00 200 pull @ 3:45 300 pull @ 5:30 100 easy recovery 300 swim @ 5:30 200 swim @ 3:45 100 swim @ 2:00 100 easy recovery 1x100 pull @ 1:55 2x100 pull @ 1:50 3x100 pull @ 1:45 8x75 @ 1:30 (free/non-free/free by 50) 200 cool down *3800 total* C: 600 warm up (2 x 200 swim/50 kick/50 drill) 6x50 pull w/:10 sec rest 3x200 pull w/:30 sec rest 3x200 swim w/:30 sec rest 12x50 drill w/:15 rest (3 shark drill, 3 fist drill, 3 catch-up, 3 choice drill) 100 cool down *2800 total*

A: 900 warm up 3x(200 swim/100 kick) 6x50 pull @ :50 3x300 pull @ 4:15 400 IM (kick/drill/swim/choice by 25) 3x250 @ 3:45 (100 free/50 back/100 free) 6x50 @ :60 (kick/sailboat drill by 25) 4x200 swim @ 3:00 (descend 1-4) 200 cool down *4300 Total* B: 900 warm up 3x(200 swim/100 kick) 6x50 pull @ :60 3x200 pull @ 4:15 300 (kick/drill/swim by 25) 3x150 @ 3:00 (50 free/50 non-free/50 free) 6x50 @ 1:15 (kick/sailboat drill by 25) 6x100 swim @ 2:00 (descend 1-3, 4-6) 200 cool down *3600 Total* C: 600 warm up 2x(200 swim/100 kick) 6x50 pull w/:15 rest 1x300 pull w/:60 rest 300 (kick/drill/swim by 25) 3x150 w/:30 rest (50 free/50 non-free/50 free) 6x50 w/:15 rest (kick/sailboat drill by 25) 100 cool down *2400 Total*