Masters and Triathlon Swimming Workouts by Sara McLarty

*Long Course Meters* A: 4x200 warm up (#1 @ 4:00, #2-4 @ 3:30) 8x100 (odds: free @ 1:40, evens: IM @ 2:00) 16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat) 200 easy 15 minute obstacle course 400 easy cool down *3500 Total* B: 4x150 warm up (#1 @ 3:30, #2-4 @ 3:00) 6x100 (odds: free @ 2:00, evens: non-free/free @ 2:30) 12x50 (#1-3: breathing every 5, #4-6: descend stroke count, repeat) 200 easy 15 minute obstacle course 300 easy cool down *2800 Total* C: 500 warm up 5x100 w/:20 rest (odds: free, evens: non-free/free) 10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes) 100 easy 15 minute obstacle course 200 easy cool down *2200 Total*

Warm-up: 300 (50 Kick/50 Drill/50 Swim) 100 Choice Main Set: 6-12 x 50 (15 sec rest) -50 Drill/50 Build/50 Strong Effort 2-3 x [200 Pull/100 Build/50 Build/4 x 25 FAST!] *15-20 sec rest b/w each 6 x 50 Choice (20-30 sec rest) 1 EZ/1FAST! Warm-Down: 400 Pull

*Long Course Meters* A: 400 warm up 4x100 swim @ 1:45 300 pull 3x100 pull @ 1:40 200 IM 2x100 IM @ 2:15 100 swim 4x25 strong swim @ :30 4 x [100 build @ 1:40 50 FAST!! @ :60] 400 pull (3/5 breathing pattern by 50) 4 x [50 kick FAST @ 1:15 100 strong swim @ 1:30] 400 pull (3/5 breathing pattern by 50) 200 cool down *4200 Total* B: 400 warm up 4x100 swim @ 2:15 300 pull 3x100 pull @ 2:10 200 non-free/free by 50 8x25 strong swim @ :40 4 x [50 build @ 1:10 50 FAST!! @ :60] 300 pull (3/5 breathing pattern by 50) 4 x [50 kick FAST @ 1:45 50 strong swim @ 1:10] 300 pull (3/5 breathing pattern by 50) 200 cool down *3400 Total* C: 300 warm up 3x100 swim w/:20 rest 200 pull 2x100 pull w/:20 rest 100 free 4x25 strong swim w/:15 rest 6 x [50 build w/:10 rest 50 FAST!! w/:30 rest] 300 pull (3/5 breathing pattern by 50) 200 cool down *2300 Total*

Warm-up: 200 Choice/2x100 Kick/4x50 Drill Main Set: 2 x [200 Pull/Broken 200 as 50 FAST/50 ez/100Fast!] 300 Fins -100Kick/100Swim 3 x 100 Fast (30 rest b/w each) 6 x 50 all FAST (20 sec rest b/w each) -2 Swim/2 Kick/2 Swim 8 x 25 Choice SPRINT (20 sec rest b/w each) Warm-down: 300 EZ Pull

*Long Course Meters* A: 700 choice warm up 10x50 @ :55 (descend stroke count 1-5, 6-10) 4x300 pull @ 4:40 (descend 1-4) 4x150 @ 2:30 (50 free/50 non-free/50 free) 3 x [50 @ :60 100 @ 1:45 150 @ 2:30 200 @ 3:15 (negative split EVERY segment of the set...1st half easy, 2nd half FAST!)] 400 choice cool down *4900 Total* B: 500 choice warm up 8x50 @ :55 (descend stroke count 1-4, 5-8) 4x200 pull @ 4:00 (descend 1-4) 4x100 @ 2:30 (50 free/50 non-free) 2 x [50 @ 1:10 100 @ 2:10 150 @ 3:10 200 @ 4:10 (negative split EVERY segment of the set...1st half easy, 2nd half FAST!)] 400 choice cool down *3200 Total* C: 400 choice warm up 8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8) 4x150 pull w/:30 rest (descend 1-4) 100 easy 6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)] 300 choice cool down *2400 Total*

*Long Course Meters* All Groups: 10 minute Snake Warm Up 4x25 underwater kick w/no breath (use fins if needed) A: 12x50 swim (4 @ 1:00, 4 @ :55, 4 @ :50) 6x150 @ 2:45 (50 kick, 50 easy swim, 50 FAST swim) 100 easy 4xSuicides (15/30/50) 200 cool down B: 12x50 swim (4 @ 1:10, 4 @ 1:05, 4 @ :60) 4x150 @ 3:30 (50 kick, 50 easy swim, 50 FAST swim) 100 easy 4xSuicides (15/30/50) 200 cool down C: 10x50 swim (w/:15 seconds rest) 5x100 w/:20 rest (25 kick/75 swim) 2xSuicides (15/30/50) 100 cool down

*Long Course Meters* A: 500 warm up 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim (build) @ :55 4x100 @ 1:45 (25 FAST, 75 easy) 5 x [200 pull @ 3:15 3x50 FAST @ :45 1x50 easy @ 1:30] 600 cool down (100 free/50 non free) *4100 Total* B: 500 warm up 4x50 kick @ 1:30 4x50 drill @ 1:20 4x50 swim (build) @ 1:10 4x100 @ 2:15 (25 FAST, 75 easy) 3 x [200 pull @ 4:15 3x50 FAST @ :60 1x50 easy @ 2:00] 600 cool down (100 free/50 non free) *3300 Total* C: 400 warm up 4x50 kick w/:20 seconds rest 4x50 drill w/:15 rest 4x50 swim (build) w/:20 rest 4x100 w/:20 rest (25 FAST, 75 easy) 2 x [200 pull w/:20 rest 3x50 FAST w/:10 rest 1x50 easy w/:60 rest] 300 cool down (100 free/50 non free) *2500 Total*

**Long Course Meters* A: 900 warm up (3x:200 swim/50 kick/50 drill) 800 pull (4x:100 smooth, 100 strong) 700 w/fins (100 swim/50 kick, repeat) 3x200 @ 3:30 (100 IM/100 free) 10x50 @ :45 (all swim strong) 400 pull (3/5 breathing pattern by 50) 300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat) 200 (descend stroke count by 50s) 100 cool down *4500 Total* B: 900 warm up (3x:200 swim/50 kick/50 drill) 600 pull (3x:100 smooth, 100 strong) 600 w/fins (4x:100 swim/50 kick) 10x50 @ :60 (all swim strong) 400 pull (3/5 breathing pattern by 50) 300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat) 200 (descend stroke count by 50s) 100 cool down *3600 Total* C: 600 warm up (2x:200 swim/50 kick/50 drill) 600 pull (3x:100 smooth, 100 strong) 600 w/fins (4x:100 swim/50 kick) 300 (25 tarzan drill/25 swim/25 kick on back/25 swim, repeat) 200 (descend stroke count by 50s) 100 cool down *2400 Total*

A: 800 warm up (kick every 4th 50) 8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8) 8x50 kick (4@ 1:10, 4@ 1:00) 4x100 pull @ 1:30 Main Set: 4x [ 200 pull @ 3:00 2x100 swim fast @ 1:25 1x50 fast w/extra kick @ :45 1x50 recovery/float ] 200 cool down *4200 Total* B: 800 warm up (kick every 4th 50) 8x50 swim @ 1:10 (descend stroke count by 1 stroke, 1-4 & 5-8) 8x50 kick (4@ 1:30, 4@ 1:20) 4x100 pull @ 2:00 Main Set: 2x [ 200 pull @ 4:00 2x100 swim fast @ 1:55 1x50 fast w/extra kick @ :60 1x50 recovery/float ] 200 cool down *3200 Total* C: 400 warm up (kick every 4th 50) 8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8) 6x50 kick, with fins & :30 rest 4x100 pull w/:60 rest Main Set: [ 200 pull w/:60 2x100 swim fast w/:30 1x50 fast w/extra kick w/:15 1x50 recovery/float ] 100 cool down *2200 Total*

A: 500 choice warm up 12x50 (3: kick @ 1:05, 3: descend stroke count @ :55, repeat) 6x25 @ :30 drill (finger tip drag drill) 6x75 @ 1:20 swim (descend 1-3, 4-6) 6x25 @ :40 drill (single arm drill) 6x75 @ 1:10 swim (all strong) 6x25 @ :30 drill (catch up/stick drill) 6x75 @ 2:00 swim (ALL RACE!!) 6x25 @ :30 pull (smooth) 6x75 @ 1:05 pull (strong) 6x25 @ :30 pull (breathing every 5) 6x75 @ 1:00 pull (FAST!) 200 cool down *4300 Total* B: 500 choice warm up 6x50 (3: kick @ 1:20, 3: descend stroke count @ 1:05) 6x25 @ :40 drill (finger tip drag drill) 6x75 @ 1:30 swim (descend 1-3, 4-6) 6x25 @ :40 drill (single arm drill) 6x75 @ 1:20 swim (all strong) 6x25 @ :40 drill (catch up/stick drill) 6x75 @ 2:00 swim (ALL RACE!!) 6x25 @ :40 pull (smooth) 6x75 @ 1:20 pull (FAST!) 200 cool down *3400 Total* C: 400 choice warm up 6x25 kick w/:20 sec rest 6x25 descend stroke count 1-6, w/:20 sec rest 6x25 @ :50 drill (finger tip drag drill) 6x75 w/:30 sec rest (swim, de...

A: 300 warm up 12x50 @ :55 (back/free by 25) 4x250 @ 3:30 (odds: pull, evens: swim) 6x50 @ :60 w/ band 4x200 @ 2:45 (odds: pull, evens: swim) 6x50 @ :55 w/ band 4x150 @ 2:00 (odds: pull, evens: swim) 6x50 @ :50 w/ band 4x100 @ 1:20 pull 200 cool down *4800 Total* B: 300 warm up 6x50 @ :60 (ketch-up drill/swim by 25) 5x200 @ 3:45 (odds: pull, evens: swim) 6x50 @ :60 (finger-tip-drag drill/swim by 25) 5x150 @ 2:45 (odds: pull, evens: swim) 6x50 @ :60 (6/3/6 drill/swim by 25) 5x100 @ 2:00 (odds: pull, evens: swim) 200 cool down *3600 Total* C: 300 warm up 6x50 @ 1:20 (ketch-up drill/swim by 25) 3x200 w/ :45 rest (odds: pull, evens: swim) 6x50 @ 1:20 (finger-tip-drag drill/swim by 25) 3x150 w/ :45 rest (odds: pull, evens: swim) 6x50 @ 1:20 (6/3/6 drill/swim by 25) 3x100 w/ :30 rest (odds: pull, evens: swim) 100 cool down *2600 Total*

**Long Course Meters** A: 400 swim w/ fins 300 pull 200 kick 100 IM drill 12x50 4x(1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00) 6x150 swim (3@ 2:30, 3@ 2:20) 8x50 IM order @ 1:10 (25 kick/25 drill) 4x150 pull @ 2:20 4x50 @ 1:05 (25 FAST/25 easy) 2x150 fast swim @ 2:15 500 w/ fins (50 dolphin kick on back/50 swim) 100 cool down *4600 Total* B: 400 swim w/ fins 300 pull 200 kick 100 drill 12x50 4x(1 kick @ 1:20, 1 drill @ 1:15, 1 swim @ 1:10) 6x150 swim (3@ 3:00, 3@ 2:50) 4x50 @ 1:15 (25 kick/25 drill) 4x150 pull @ 3:00 4x50 @ 1:10 (25 FAST/25 easy) 100 cool down *3800 Total* C: 300 swim w/ fins 200 pull 100 kick 12x50 w/:30 rest 4x(1 kick, 1 drill, 1 swim) 4x150 swim w/:60 rest 2x150 pull w/:45 rest 100 cool down *2200 Total*

A: 600 warm up 8x75 @ 1:20 (25 kick strong/50 swim easy) 8x125 (100 breathing every 5 @ 1:30/25 DIVE SPRINT @ :30) 100 easy 3x300 pull @ 4:15 (descend 1-3) 8 x [12.5 yard sprint :10 second vertical kick 12.5 yard sprint :10 second kick against wall 12.5 yard sprint :10 second vertical kick 12.5 yard sprint :30-:60 seconds rest on the wall] 600 cool down (4 x 50 kick/100 swim) *4400 Total* B: 500 warm up 6x75 @ 1:45 (25 kick strong/50 swim easy) 6x125 (100 swim @ 1:45/25 DIVE SPRINT @ :45) 100 easy 3x200 pull @ 3:45 (descend 1-3) 6 x [12.5 yard sprint :10 second vertical kick 12.5 yard sprint :10 second kick against wall 12.5 yard sprint :10 second vertical kick 12.5 yard sprint :30-:60 seconds rest on the wall] 450 cool down (3 x 50 kick/100 swim) *3400 Total* C: 400 warm up 4x75 w/:20 seconds rest (25 kick strong/50 swim easy) 4x125 (100 swim w/:15 rest/25 DIVE SPRINT w/:30 rest) 100 easy 3x100 pull w/:20 rest (descend 1-3) 4 x [12.5 yard sprint...

10 minute warm up (your choice) 2 minute rest and preparation 60-minute swim (count total # of laps swam) 2 minute rest 200 easy cool down *If you took part in the 2011 Summer 1-Hour Swim , please record the total yards/meters you swam in the comment box below! *Include the following details so you can check your progress next year: Name : Pool course : (50meters/25meters/25yards) Total swam : City :