Masters and Triathlon Swimming Workouts by Sara McLarty

A: 800 warm up (200 free/200 IM drill/swim, repeat) 6x50 kick (choice) @ 1:10 4x150 pull (buoy only) @ 2:30 5x50 kick (free) @ :60 4x150 pull @ 2:20 4x50 kick (free) @ :55 4x150 pull @ 2:10 3x50 kick (FAST!) @ :50 4x150 pull @ 2:05 2x50 kick (FAST!, RACE!) on 2:00 200 cool down *4400 Total* B: 600 warm up (100 free/50 non-free, repeat) 5x50 kick (choice) @ 1:30 4x150 pull (buoy only) @ 3:00 4x50 kick (free) @ 1:20 4x150 pull @ 2:50 3x50 kick @ 1:15 4x150 pull @ 2:40 2x50 kick (FAST! RACE!) on 2:00 200 cool down *3300 Total* C: 600 warm up (100 free/50 non-free, repeat) 5x50 kick w/:20 sec rest (fins are optional on all kicking sets) 3x200 pull w/:30 rest 4x50 kick w/:20 rest 3x200 pull w/:30 rest 2x50 kick (FAST!!) on 2:00 100 cool down *2500 Total*

Warm up for ALL groups: 200 swim 200 pull 200 kick 200 swim A: 16x50 @ :50 (2 drill/1 build/1 FAST!) 100 @ 1:30, 200 @ 2:50, 300 @ 4:10, 400 @ 5:30 (all pull) :60 extra rest 400 @ 5:30, 300 @ 4:10, 200 @ 2:50, 100 @ 1:30 (all swim) 50 easy recovery 200 @ 3:30 (easy pull, 3/5 breathing pattern by 25) 2x100 @ 1:20 FAST swim 200 @ 3:30 (easy pull, 3/5 breathing pattern by 25) 4x50 @ :40 FAST swim 200 @ 3:30 (easy pull, 3/5 breathing pattern by 25) 8x25 @ :20 FAST swim 200 cool down *5000 Total* B: 12x50 @ :60 (2 drill/1 build/1 FAST!) 100 @ 2:00, 200 @ 3:50, 300 @ 5:40 (all pull) :60 extra rest 300 @ 5:40, 200 @ 3:50, 100 @ 2:00 (all swim) 50 easy recovery 200 @ 4:00 (easy, 3/5 breathing pattern by 25) 2x100 @ 1:50 FAST swim 200 @ 4:00 (easy, 3/5 breathing pattern by 25) 4x50 @ :55 FAST swim 200 @ 4:00 (easy, 3/5 breathing pattern by 25) 8x25 @ :30 FAST swim 200 cool down *3850 Total* C: 8x50 w/:20 rest (2 drill/1 build) 100, 200, 300 w/:15-:30 second...

Warm Up for ALL groups: 900 as (200 swim/50 kick/50 drill, repeat) A: 6x75 @ 1:20 (25 right arm, 25 left, 25 DPS) 8x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch) 5x150 pull @ 2:15 (50 free/50 back/50 free) 6x100 w/fins @ 1:45 (25 underwater kick/25 kick on your back/50 easy swim) 6x25 @ :30 (3-wide to practice open water chaos!) 6x50 @ :55 (25 tarzan drill/25 swim) 6x100 @ 1:40 (no walls) 200 cool down *4000 Total* B: 4x75 @ 1:45 (25 right arm, 25 left, 25 DPS) 6x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch) 5x100 pull @ 2:00 (3/5 breathing pattern by 50) 6x75 w/fins @ 1:30 (25 underwater kick/25 kick on your back/25 easy swim) 6x25 @ :40 (3-wide to practice open water chaos!) 4x50 @ 1:10 (25 tarzan drill/25 swim) 4x100 @ 2:10 (no walls) 200 cool down *3400 Total* C: 4x75 w/:15 seconds rest (25 right arm, 25 left, 25 DPS) 4x75 pull w/:15 r...

Warm-up: 2 x [100 Swim/100 Kick/100 Drill] Main Set: 2 x 200 (15-20 sec rest b/w each) 50 Kick/50 Swim Strong!>repeat 12 x 25 (on 35-50) 1-3 Strong Effort 4-6 Ez choice 300 100 Swim (build the 100)/100 Kick/100 Swim (build the 100) 6 x 25 (on 30-45) 2 Strong/2 ez/2 Strong 400 Pull -200 Build/200 mod. 4 x 25 FAST (on 30-40 sec) Warm-down: 150 choice

Warm Up for ALL Groups: 200 swim 200 pull 200 kick 200 swim 8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat) 50 easy recovery swim A: 6x125 @ 1:45 (50 easy, 25 FAST, 50 easy) 50 recovery 300 IM (kick/drill/swim by 25) 6 x [100 easy pull @ 1:40 3x25 SPRINT @ :20 1x25 recovery @ :60] 300 IM (kick/drill/swim by 25) 4x100 @ 1:50 (start from ZERO, sprint 25, easy 75) 200 cool down *4400 Total* B: 6x125 @ 2:30 (50 easy, 25 FAST, 50 easy) 50 recovery 300 choice (kick/drill/swim by 25) 4 x [100 easy pull @ 2:00 3x25 SPRINT @ :30 1x25 recovery @ :60] 300 choice (kick/drill/swim by 25) 200 cool down *3400 Total* C: 6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy) 50 recovery 300 choice (kick/drill/swim by 25) 4 x [100 easy pull w/:15 rest 1x25 SPRINT w/:05 seconds rest 1x25 SPRINT w/:30 seconds rest] 100 cool down *2600 Total*

500 choice 5 x 100 odd #s swim/even #s kick Main set: (15-20 sec rest bw each) 2 x 200 pull (build #1/ascend #2) 3 x 100 (25 fast/25 ez) 4 x 50 (25kick/25 sprint) 4 x 25 all Sprint! 2 x 250 #1 100 pull/50 kick/50 Sprint/50ez #2 repeat above w/ fins

A: 500 warm up 400 IM (kick/drill/swim/free by 25) 8x25 @ :30 (3 breaths, 2 breaths, 1, 0, repeat) 3x300 pull @ 4:30 (descend by 100) 5x200 @ 3:20 (100 IM/100 free) 3x300 @ 5:00 (100 swim/50 kick, repeat) 4x200 @ 3:00 (ascend time 1-4) 200 cool down *4900 Total* B: 500 warm up 300 (kick/drill/swim by 25) 8x25 @ :40 (4 breaths, 3 breaths, 2, 1, repeat) 3x200 pull @ 3:30 (descend by 50) 5x150 @ 3:20 (free/non-free/free by 50) 6x100 @ 2:00 (ascend time 1-3,4-6) 4x150 @ 3:15 (50 kick/100 swim) 200 cool down *3700 Total* C: 400 warm up 300 (kick/drill/swim by 25) 6x25 w/:15 rest (breathing every 5 or 7 strokes) 3x200 pull w/:30 rest (descend by 50) 4x150 w/:20 rest (free/non-free/free by 50) 4x150 w/:20 rest (50 kick/100 swim) 100 cool down *2700 Total*

A: 500 choice warm up 8x75 @ 1:20 (kick/drill/swim by 25) 4x50 pull @ :50 (descend 1-4) 4x75 swim @ 1:10 (descend 1-4) 4x100 pull @ 1:30 (descend 1-4) 4x125 swim @ 1:50 (descend 1-4) 4x150 pull @ 2:10 (all strong) 50 easy 6x50 @ :55 (25 tarzan drill/25 swim) 4 x [100 smooth pull @ 1:40 3x25 SPRINT @ :25 1x25 easy recovery @ :60] 200 cool down *4400 Total* B: 500 choice warm up 6x75 @ 1:45 (kick/drill/swim by 25) 4x50 pull @ :60 (descend 1-4) 4x75 swim @ 1:30 (descend 1-4) 4x100 pull @ 2:00 (descend 1-4) 4x125 swim @ 2:20 (descend 1-4) 4x150 pull @ 2:45 (all strong) 50 easy 6x50 @ 1:10 (25 tarzan drill/25 swim) 200 cool down *3500 Total* C: 400 choice warm up 6x75 w/:15 rest (kick/drill/swim by 25) 4x50 pull w/:15 rest (descend 1-4) 4x75 swim w/:15 rest (descend 1-4) 4x100 pull w/:20 rest (descend 1-4) 4x125 swim w/:20-:30 rest (all strong) 100 cool down *2300 Total*

*Long Course Meters* A: 500 choice warm up 400 IM (25 kick/25 drill/25 swim/25 free, repeat) 3 x [4x50 @ :60 (descend stroke count 1-4) 2x100 IM @ 2:00) RELAYS! 4x200 pull @ 3:20 (3/5/7/3 breathing pattern by 50) 200 cool down *3100 Total* B: 500 choice warm up 400 (25 kick/25 drill/25 swim/25 non-free, repeat) 3 x [4x50 @ 1:10 (descend stroke count 1-4) 1x100 free w/perfect technique @ 2:15) RELAYS! 4x150 pull @ 3:00 (3/5/3 breathing pattern by 50) 200 cool down *2600 Total* C: 400 choice warm up 300 (50 drill/50 swim) 12x50 w/:15 seconds rest (descend stroke count 1-4) 4x150 pull w/:30 seconds rest (3/5/3 breathing pattern by 50) 200 cool down *2100 Total*

*Long Course Meters* A: 10 minute choice warm up 10x50 @ 1:10 (25 kick/25 swim) 6x200 pull @ 3:15 (descend 1-3, 4-6) 4x50 swim @ :60 (25 FAST!/25 easy) 100 easy recovery 6x150 swim @ 2:20 (descend 1-3, 4-6) 4x50 swim @ :60 (25 FAST!/25 easy) 100 easy recovery 6x100 swim @ 1:40 (descend 1-3, 4-6) 200 cool down *4500 Total* B: 10 minute choice warm up 8x50 @ 1:30 (25 kick/25 swim) 6x150 pull @ 3:15 (descend 1-3, 4-6) 4x50 swim @ 1:15 (25 FAST!/25 easy) 50 easy recovery 6x100 swim @ 2:15 (descend 1-3, 4-6) 4x50 swim @ 1:15 (25 FAST!/25 easy) 50 easy recovery 6x50 pull @ 1:10 (descend 1-3, 4-6) 200 cool down *3300 Total* C: 10 minute choice warm up 6x50 w/:30 seconds rest (25 kick/25 swim) 4x100 pull w/:20 rest (descend 1-4) 4x50 swim w/:15 rest (25 FAST!/25 easy) 50 easy recovery 4x100 pull w/:20 rest (descend 1-4) 4x50 swim w/:15 rest (25 FAST!/25 easy) 50 easy recovery 6x50 pull w/:15 rest (descend 1-3, 4-6) 100 cool down *2300 Total*