Masters and Triathlon Swimming Workouts by Sara McLarty

*Long Course Meters A: 400 swim/200 kick warm up 4x150 w/fins @ 2:30 (100 swim/50 kick) 3x300 @ 5:00 (100 free/100 IM/100 free) 4x200 pull @ 3:10 (descend 1-4) 3x300 swim w/:15 seconds rest (3/5/7 breathing pattern by 50) 6x100 (2@ 1:30, 2@ 1:40, 2@ 1:50) *4400 Total* B: 400 swim/200 kick warm up 4x150 w/fins @ 3:00 (100 swim/50 kick) 4x150 @ 3:30 (50 free/50 non-free/50 free) 4x150 pull @ 3:00 (descend 1-4) 4x150 swim w/:15 seconds rest (3/5/7 breathing pattern by 50) 6x100 @ 2:00 (2 fast, 2 medium, 2 easy) *3600 Total* B: 400 swim/200 kick warm up 4x150 w/fins w/:15 rest (100 swim/50 kick) 4x150 w/:20 rest (50 free/50 non-free/50 free) 4x150 pull w/:20 rest (3/5/3 breathing pattern by 50) 100 cool down*2500 Total*

1st-Monthly (in the warmer months only)  Masters and Triathlon Swimming Continuous 1-Hour Aquathlon 15 minute warm up in the pool 60 minutes of [ 300y snake in the pool quick transition on the pool deck into running shoes 2 or 3 running loops of the grassy fields quick transition out of shoes into goggles dive back into pool at the start of the snake] 5 minute cool down Celebrate!!

A: 10 minute choice warm up  8x75 @ 1:30 (kick/drill/swim by 25) 2 x [3x100 pull @ 1:25 4x75 swim @ 1:05 (strong effort) 6x50 @ :55 (IM/free by 25)] 2 x [300 easy pull (3/5 breathing pattern by 50) 14x25 fast @ :20, ez @ :30 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)] 200 cool down *4400 Total* B: 10 minute choice warm up  6x75 @ 1:45 (kick/drill/swim by 25) 2 x [3x100 pull @ 1:50 4x75 swim @ 1:20 (strong effort) 6x50 @ 1:10 (non-free/free by 25)] 300 easy pull (3/5 breathing pattern by 50) 14x25 fast @ :30, ez @ :40 (1 FAST, 1ez, 2 FAST, 1ez, 3FAST, 1ez, 4FAST, 1ez)] 200 cool down *3500 Total* B: 10 minute choice warm up  6x75 w/:15 seconds rest (kick/drill/swim by 25) 2 x [3x100 pull w/:10 rest 4x75 swim w/:20 rest (strong effort) 6x50 w/:15 rest (non-free/free by 25)] 100 cool down *2800 Total*

Warm-up: (Fins optional) 300 choice 4 x 50 (on 1:00-1:20) -25 Kick Strong/25 Sail boat Main Set: 3 x [200 pull mod/100 Ascend] 14 x 50 (Fast on :50-1:00/Ez on 1:00-1:20) -1 FAST/1 EZ -2 FAST/1EZ -3 FAST/1 EZ -4 FAST/1 EZ Fins: 2 x 125 (20 sec rest b/w ea) -100 FAST/25 ez 300-600 100 Fly kick on back/50 Swim Warm-Down: 200 Choice

*Long Course Meters* A: 500 warm up 6x100 @ 2:00 (25 kick/50 drill/25 swim) 6x50 pull @ :50 (distance per stroke) 6x150 pull @ 2:30 (descend 1-3, 4-6) 6x50 swim @ :50 (distance per stroke) 6x150 swim @ 2:40 (descend 1-3, 4-6) 100 easy 6x100 @ 2:00 (free/back/breast/free by 25) 300 cool down *4500 Total* B: 500 warm up 6x100 w/fins @ 2:00 (25 kick/50 drill/25 swim) 6x50 pull @ 1:05 (distance per stroke) 4x150 pull @ 3:00 (descend 1-4) 6x50 swim @ 1:05 (distance per stroke) 4x150 swim @ 3:00 (descend 1-4) 50 easy 400 cool down (non-free/free by 50) *3400 Total* C: 500 warm up 6x100 w/fins w/:20 seconds rest (25 kick/50 drill/25 swim) 4x300 w/:60 seconds rest (#1,3 pull; #2,4 swim) 300 cool down (non-free/free by 50) *2500 Total*

*Long Course Meters* A: 900 warm up (3x: 200 swim/50 kick/50 drill) 5x200 pull @ 3:10 (descend 1-5) 4x300 @ 5:30 (100 IM/100 free/100 IM) 6x150 @ 2:40 with fins (100 swim/50 kick) 200 cool down *4200 total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x150 pull @ 3:00 4x250 @ 5:30 (50 free/50 non-free/50 free/50 non/50 free) 4x150 w/:15 seconds rest, with fins (100 swim/50 kick) 200 cool down *3600 total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 4x150 pull w/:20-:30 seconds rest (descend 1-4) 4x150 w/:20 rest (50 free/50 non-free/50 free) 4x150 w/:20 rest with fins (100 swim/50 kick) 100 cool down *2500 total*

A: 500 choice warm up 8x75 @ 1:15 (back/breast/free by 25) 5 x [150 pull @ 2:15 2x50 strong swim @ :40 2x25 non-free @ :30] 100 easy recovery 12x25 @ :30 (4: descend stroke count, 4: descend time, 4: descend breaths to 0) 8x50 SPRINT (in relay form if possible) with :60 rest 4x150 2:40 (50 kick/100 swim) 200 cool down *4200 Total* B: 500 choice warm up 8x50 @ 1:05 (non-free/free by 25) 4 x [150 pull @ 2:45 2x50 strong swim @ :50 2x25 non-free @ :40] 100 easy recovery 12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend breaths to 1) 4x150 @ 3:20 (50 kick/100 swim) 200 cool down *3300 Total* C: 400 choice warm up 8x50 w/:10 seconds rest (drill/free by 25) 4 x [100 pull w/:15 rest 2x50 strong swim w/:15 rest] 50 easy recovery 12x25 w/:10 rest (4: descend strokes, 4: descend time, 4: descend strokes) 200 cool down *2500 Total*

Warm-up: (Fins optional) 300 Choice Swim Main Set: 8 x 25 -1 ez/1 Build 6 x 25 FAST Kick!!! (on :30-40) 50 EZ swim 4-6 x 75 (on 1:15-1:40) -25 FAST Kick/25 FAST Swim/25 ez swim 50 EZ swim 4 x 100 (on 1:40-2:00) -FAST Swim!! Warm-down: 100-300 ez pull

Warm-up: (fins) 500 -250 Choice Swim/250 other than free 200 Choice Kick Pre-Main Set: 5 x 50 (on :55-1:15) -Mod swim working on 3 fly kicks (underwater) off the walls 5 x 50 (on :55-1:15) -Same as above, but take at least 1 stroke before you breathe 5 x 50 (on :55-1:15) -Same as 2 sets, but add intensity…strong off the walls Main Set: 15 min TIMED Swim (count your laps) 100 ez recovery swim 2 x 200 pull (20 sec rest) -50 Shark Drill/50 mod pull>repeat

A: 500 swim, 400 pull, 300 kick, 200 IM Drill, 100 Tarzan drill 15x100 swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20) 50 easy 8x100 IM (4 @ 1:45, 4 @ 1:40) 6x100 pull @ 1:30 (breathing pattern is every 5) 200 cool down *4650 Total* B: 500 swim, 400 pull, 300 kick, 200 Drill, 100 Tarzan drill 12x100 swim (4 @ 2:00, 4 @ 1:50, 4 @ 1:45) 50 easy 8x100 pull @ 2:00 (3/5 breathing pattern by 50) 100 cool down *3650 Total* C: 400 swim 300 pull 200 kick 100 Drill 9x100 swim w/:15 sec rest(1 easy, 1 medium, 1 STRONG, repeat) 50 easy 8x50 w/:20 sec rest (free/non-free by 25) 100 cool down *2450 Total*