Masters and Triathlon Swimming Workouts by Sara McLarty

A: 700 choice warm up 8x50 @ 1:05 (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall until next repetition) 12x100 swim (3 @ 1:30, 3 @ 1:25, 3 @ 1:20, 3 @ 1:15) 100 easy 3 x [200 pull smooth @ 3:00 3x50 swim @ :60 (descend 1-3 to SPRINT!) 50 easy @ 1:15] 600 cool down (100 swim/50 kick) *4200 Total* B: 600 choice warm up 6x50 @ 1:15 (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall until next repetition) 12x75 swim (4 @ 1:40, 4 @ 1:30, 4 @ 1:20) 100 easy 3 x [150 pull smooth @ 3:00 4x25 swim @ :40 (descend 1-4 to SPRINT!) 50 easy @ 1:15] 450 cool down (100 swim/50 kick) *3300 Total* C: 500 choice warm up 6x50 w/:15 seconds rest (easy 25, get out, dive in, sprint 12.5y, easy 12.5y, kick hard on wall for :10 seconds) 12x50 swim w/:15 rest (4 easy, 4 medium, 4 strong effort) 3 x [100 pull smooth w/:20 rest 4x25 swim @ :50 (descend 1-4 to SPRINT!) 50 easy w/:30 rest] 300 cool down (100 swim/50 kick) *2500 Total*

*Long Course Meters* A: 500 warm up 8x50 @ :60 (descend stroke count 1-4, 5-8) 8x50 @ :60 (25 Fast, 25 easy) 4 x [150 @ 2:30 (maintain lowest stroke count from earlier 50s) 100 build @ 1:45 50 SPRINT! from a dive @ :60] 100 easy 6x150 @ 3:00 (100 swim/25 SPRINT kick/25 easy kick) 400 cool down (50 free/50 non free) *3900 Total* B: 500 warm up 8x50 @ 1:15 (descend stroke count 1-4, 5-8) 6x50 @ 1:10 (25 Fast, 25 easy) 3 x [150 @ 3:15 (maintain lowest stroke count from earlier 50s) 100 build @ 2:15 50 SPRINT! from a dive @ 1:15] 100 easy 4x150 @ 4:00 (100 swim/25 SPRINT kick/25 easy kick) 300 cool down (50 free/50 non free) *3100 Total* C: 500 warm up 8x50 w/:15 seconds rest (descend stroke count 1-4, 5-8) 6x50 w/:20 rest (25 Fast, 25 easy) 4 x [100 w/:15 rest (maintain lowest stroke count from earlier 50s) 100 build w/:30 rest] 300 cool down (50 free/50 non free) *2300 Total*

A: 600 warm up (100 free/50 non free) 400 IM (kick/drill/swim/free by 25) 4x25 fly @ :30 8x75 @ 1:20 (back/breast/free by 25) 4x25 fly @ :30 100 easy 8x50 w/fins @ 1:10 (25 underwater kick/25 swim) 10x75 @ 1:30 (25 Dive & SPRINT/50 easy swim) 600 pull (3/5/7 breathing pattern by 50) 200 cool down *3800 Total* B: 600 warm up (100 free/50 non free) 300 (kick/drill/swim by 25) 4x25 strong free @ :30 8x75 @ 1:30 (free/non-free/free by 25) 4x25 strong free @ :30 100 easy 6x50 w/fins @ 1:15 (25 underwater kick/25 swim) 6x75 @ 2:00 (25 Dive & SPRINT/50 easy swim) 400 pull (3/5 breathing pattern by 50) 100 cool down *3000 Total* C: 600 warm up (100 free/50 non free) 300 (kick/drill/swim by 25) 4x25 strong free w/:10 sec rest 8x75 w/:30 (free/non-free/free by 25) 4x25 strong free w/:10 sec rest 100 easy 6x50 w/fins w/:30 seconds rest (25 underwater kick/25 swim) 300 pull (3/5 breathing pattern by 50) 100 cool down *2500 Total*

I recently received this email: Hi Sara, I am a Masters swimmer in Lincoln City, Oregon. I was just looking for some fun workouts your workouts look like they will be fun and different. I just have one question what is a 6-3-6 drill? Lori It is very similar to a lot of emails that receive from around the country and all over the world. People are sometimes confused by how I describe sets or the terms I use for drills and fun activities in the water. To answer Lori (and everyone else's) questions, please click on the links to the other pages of this blog. The links are right above this post ------^ labeled " Freestyle Swimming Drills " and " Terms & Definitions ". If you have ANY questions about the workouts...please check both these pages for an explanation...and THEN email me if you can't find the answer! Thanks for following the workouts, enjoy & happy swimming :)

A: 600 warm up 8x75 @ 1:20 (kick/drill/swim by 25) 1x200 pull (smooth) @ 3:00 1x50 swim (fast) @ :40 Xtra :20 seconds rest 2x200 pull (smooth) @ 2:45 2x50 swim (fast) @ :40 Xtra :20 seconds rest 3x200 pull (smooth) @ 2:45 3x50 swim (fast) @ :40 Xtra :20 seconds rest 4x200 pull (smooth) @ 2:45 4x50 swim (fast) @ :40 100 EASY recovery 5x200 pull (smooth) @ 2:45 5x50 swim (fast) @ :40 200 COOL DOWN 5300 Total* B: 600 warm up 6x75 @ 1:40 (kick/drill/swim by 25) 1x150 pull (smooth) @ 2:45 1x50 swim (fast) @ :50 Xtra :20 seconds rest 2x150 pull (smooth) @ 2:45 2x50 swim (fast) @ :50 Xtra :20 seconds rest 3x150 pull (smooth) @ 2:45 3x50 swim (fast) @ :50 Xtra :20 seconds rest 4x150 pull (smooth) @ 2:45 4x50 swim (fast) @ :50 100 EASY 4x150 pull (smooth) @ 2:45 4x50 swim (fast) @ :50 100 COOL DOWN *4000 Total* C: 500 warm up 6x75 w/:20 seconds rest (kick/drill/swim by 25) 1x100 pull (smooth) w/:15 rest 1x50 swim (fast) w/:10 seconds rest Xtra :20 se...

A: 500 warm up 300 social kick 8x75 @ 1:15 (drill/swim/build by 25) main set: 3 x [2x200 pull @ 3:00 400 swim @ 6:00 (descend 1-3) 2x50 non-free @ :60] 10x50 @ :60 (odds: tarzan/swim; evens: underwater/swim by 25) 200 cool down *4800 Total* B: 500 warm up 300 social kick 6x75 @ 1:30 (drill/swim/build by 25) main set: 3 x [2x150 pull @ 3:00 300 swim @ 6:00 (descend 1-3) 2x50 non-free @ 1:15] 8x50 @ 1:15 (odds: tarzan/swim; evens: underwater/swim by 25) 200 cool down *3900 Total* C: 400 warm up 200 social kick 4x75 w/:30 seconds rest (drill/swim/build by 25) main set: 3 x [2x100 pull w/:20 rest 200 swim w/:30 rest 1x50 non-free w/:15 rest] 4x50 w/:20 rest (tarzan/swim by 25) 100 cool down *2700 Total*

A: 4x200 choice w/fins w/:10 sec rest 20x50 4x(2 kick @ :60, 2 drill @ :55, 1 swim @ :50) 2x250 pull @ 3:30 2x250 swim @ 3:20 2x250 pull @ 3:15 2x250 swim @ 3:20 100 easy 6x50 @ :60 (25 non-free, 25 free) 4x100 IM @ 1:50 200 cool down *4800 Total* B: 4x200 choice w/fins w/:20 sec rest 15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60) 2x200 pull @ 3:30 2x200 swim @ 3:20 2x200 pull @ 3:30 2x200 swim @ 3:20 50 easy 6x50 @ 1:15 (25 non-free, 25 free) 200 cool down *3700 Total* C: 3x200 choice w/fins w/:20 sec rest 10x50 2x(2 kick, 2 drill, 1 swim) w/:30 sec rest 2x150 pull w/:40 sec rest 2x150 swim w/:30 sec rest 2x150 pull w/:20 sec rest 2x150 swim w/:15 sec rest 100 cool down *2400 Total*

**Long Course Meters** A: 500 warm up 4x50 @ 1:05 (25 right arm, 25 left arm) 4x50 @ :60 (25 catch up, 25 fingertip drag) 4x50 @ :60 (25 Tarzan, 25 6-3-6 drill) 4x50 @ :60 (25 fist drill, 25 underwater recovery) 4x50 @ :60 (25 drill IM order, 25 free drill) 5x300 @ 5:00 (100 free, 100 IM, 100 free) 100 easy 400 Drafting (swim w/2-3 other people, rotate leader each 100) 100 easy 6x100 pull @ 1:40 (3/5, 3/7, 3/9 breathing pattern by 50) 200 cool down *4400 Total* B: 500 warm up 4x50 @ 1:15 (25 right arm, 25 left arm) 4x50 @ 1:15 (25 catch up, 25 fingertip drag) 4x50 @ 1:15 (25 Tarzan, 25 6-3-6 drill) 4x50 @ 1:15 (25 fist drill, 25 underwater recovery) 6x150 @ 3:30 (50 free, 50 non-free, 50 free) 100 easy 6x100 pull @ 2:00 (odds: 3/5 evens:3/7 breathing pattern by 25) 200 cool down *3100 Total* C: 400 warm up 4x50 w/:15 sec rest (25 right arm, 25 left arm) 4x50 w/:15 sec rest (25 catch up, 25 fingertip drag) 4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill) ...

*Long course meters* A: 600 warm up (2x: 200 swim/100 kick) 12x25 @ :40 (swim 25m, vertical kick ‘til :40, swim 25m, repeat) 10x50 @ 1:00 (25 single arm drill, 25 swim) 8x100 pull @ 1:35 (3/5 breathing pattern by 50) 6x150 (100 swim strong @ 1:25, 50 FAST!! @ :60) 4x200 w/ fins (50 kick on back, 50 swim, repeat) w/:20 sec rest 2x250 w/:30 sec rest (2nd/4th 50s are FAST!, 1st/3rd/5th 50s easy) 300 cool down *4700 Total* B: 600 warm up (2x: 200 swim/100 kick) 12x25 @ :50 (swim 25m, vertical kick ‘til :50, swim 25m, repeat) 8x50 @ 1:20 (25 single arm drill, 25 swim) 5x100 pull @ 2:00 (3/5 breathing pattern by 50) 4x150 (100 swim strong @ 2:00, 50 FAST!! @ 1:15) 3x200 w/ fins (50 kick on back, 50 swim, repeat) w/:30 sec rest 2x250 w/:30 sec rest (2nd/4th 50s are FAST!, 1st/3rd/5th 50s easy) 300 cool down *3800 Total* C: 600 warm up (2x: 200 swim/100 kick) 12x25 (swim 25m, vertical kick for :15 sec, swim 25m, repeat) 6x50 w/:15 sec rest (25 single arm drill, 25 sw...