Masters and Triathlon Swimming Workouts by Sara McLarty

A: FINS ON - 500 warm up 4x50 kick @ :55 4x50 drill (25 right arm/25 left arm) @ :55 4x50 drill (catch-up with stick or single paddle) @ :55 - FINS OFF 4x50 drill (fist drill) @ :55 4x50 descend 1-4 @ :50 4x150 @ 2:20 (50 FAST/50 easy/50 backstroke) 4x75 @ 1:15 (25 FAST/25 easy/25 backstroke) 4x150 pull @ 2:10 (50 FAST/50 easy/50 backstroke) 4x75 @ 1:20 (50 easy swim/25 FAST kick) 4x150 @ 2:30 (25 fly/free/back/free/breast/free by 25) 4x75 @ 1:15 (back/breast/free by 25) 200 cool down *4400 Total* B: FINS ON - 500 warm up 4x50 kick @ :60 4x50 drill (25 right arm/25 left arm) @ :60 4x50 drill (catch-up with stick or single paddle) @ :60 - FINS OFF 4x50 drill (25 fist drill/25 swim) @ :60 4x50 descend 1-4 @ :55 3x150 @ 3:00 (50 FAST/50 easy/50 non-free) 4x75 @ 1:30 (25 FAST/25 easy/25 FAST) 3x150 pull @ 2:45 (50 FAST/50 easy/50 breathing every 5) 4x75 @ 1:45 (50 easy swim/25 FAST kick) 4x75 @ 1:30 (25 easy/25 FAST/25 easy) 200 cool down *3500 Total* C:...

Warm-up: 200 Swim/100 Kick 12 x 25 (on :40-:50) Alt. 1 Kick/1 Drill/1 Build Main Set: 200 Pull (on 3:00-3:50) 2 x 50 STRONG Effort (on 1:00-1:20) **Repeat above 3x** 50 ez 100 Build (on 1:40-2:00) 4 x 25 FAST (on :45-:55) **Repeat above 3x** 400 Fins -100 Strong!/100 ez Warm-Down: 150-200 choice

**Long Course Meters** A: 700 choice warm up 12x50 swim (3 @ :60, 3 @ :55, 3@ :50, 3@ :45) 2 x [400 pull @ 6:30 2x200 pull @ 3:15 6x50 @ :60 (odds: fly/back, evens: breast/free by 25)] 4x150 w/fins @ 2:30 (100 swim/50 kick) 200 cool down *4300 total* B: 600 choice warm up 12x50 swim (4 @ 1:15, 4 @ 1:05, 4@ :55) 2 x [300 pull @ 6:00 2x150 pull @ 3:00 6x50 @ 1:15 (25 free/25non-free)] 4x100 w/fins @ 2:30 (50 swim/50 kick) 200 cool down *3600 total* C: 500 choice warm up 8x50 swim w/:15 seconds rest (2 drill, 2 swim with perfect technique) 300 pull w/:30 rest 3x100 swim w/:15 rest 6x50 w/:15 rest  (25 free/25 non free) 300 pull w/:30 rest 3x100 swim w/:15 rest 100 cool down *2500 total*

**Long Course Meters** A: 800 warm up (200 swim/200 kick/200pull/200swim) 12x50 @ :55 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12) 4x300 @ 5:30 (2x: 50 kick/100swim) 100 easy 3 x [50 pull @ :50, 100 pull @ 1:40, 150 pull @ 2:20] 300 cool down (50 backstroke/100 free) *3900 Total* B: 800 warm up (200 swim/200 kick/200pull/200swim) 12x50 @ 1:05 (descend stroke count 1-4, descend time 5-8, 3/5/7/9 breathing 9-12) 3x300 w/:30 rest (2x: 50 kick/100swim) 3 x [50 pull @ :60, 100 pull @ 2:00, 150 pull @ 3:00] 200 cool down *3400 Total* C: 800 warm up (200 swim/200 kick/200pull/200swim) 12x50 w/:15 rest (descend stroke count 1-4, descend time 5-8, 3/5/3/5 breathing 9-12) 3x300 w/:30 rest (2x: 50 kick/100swim) (use fins for #2) 100 cool down *2400 Total*

Warm-up: 400 (100 Swim/50 Kick) Main Set: 2 x 50 FAST Kick (on 1:05-1:20) 100 Mod. Pull (on 1:40-2:10) Repeat Above set 4x 100 ez recovery Swim 50 FAST kick for TIME!!! 50 ez swim 500 FAST for time 200 Mod Pull (breathe 3/5 by 50) 4 x 50 (on 1:10-1:30) -25 Drill/25 Build 300 Fins -100 Swim/50 Kick>2x

Warm-up: 5 min Choice Swim 3 min Choice Kick Main Set: 100 Build (15 sec rest) 2 x 50 (10 sec rest) -25 Drill/25 Build 4 x 25 Strong Effort! (10 sec rest b/w each) 30 seconds recovery * REPEAT SET 5X ** Ladder Set: 25/50/75/100/100/75/50/25 -10 sec rest b/w each… build up the ladder Hold Strong effort down the ladder 200-300 ez pull

**Long Course Meters** A: 600 warm up (200 swim/100 kick x 2) 8x50 @ :60 (descend stroke count 1-4, 5-8) 4x200 pull @ 3:20 8x50 @ :60 (descend time 1-4, 5-8) 6x150 swim (2 @ 2:40, 2 @ 2:30, 2@ 2:20) 8x50 @ :60 (25 IM order/25 free) 600 cool down (100 swim/50 kick) *4100 Total* B: 600 warm up (200 swim/100 kick x 2) 8x50 @ 1:10 (descend stroke count 1-4, 5-8) 4x150 pull @ 3:00 8x50 @ 1:10 (descend time 1-4, 5-8) 4x150 swim @ 3:00 8x50 @ 1:15 (25 non-free/25 free) 300 cool down (100 swim/50 kick) *3300 Total* C: 300 warm up (200 swim/100 kick) 8x50 w/:15 rest (descend stroke count 1-4, 5-8) 4x150 pull w/:30 rest 8x50 w/:15 rest (descend stroke count 1-4, 5-8) 4x150 swim w/:30 rest 100 cool down *2400 Total*

Everyone: 600 warm up (400 swim/200 kick) 3x Group Snake (A's start @ 350y, B's start @ 300y, C's start @ 200y...goal is to finish first!) A: 8x50 @ :50 (25 tarzan drill, 25 swim) 1x300 swim (no walls/turn @ the "T") 6x50 @ :60 (IM/free by 25) 1x300 pull (3/5 breathing pattern by 50) 4x50 @ :60 (kick hard on wall between reps) 1x300 (50 kick w/board, 50 pull w/board) 2x50 @ :60 (5 strokes, somersault, repeat) 1x300 swim (descend by 100) 1x600 cool down (4x: 100 swim/50 kick) *4400 Total* B: 6x50 @ 1:10 (25 tarzan drill, 25 swim) 1x200 swim (no walls/turn @ the "T") 4x50 @ 1:15 (non-free/free by 25) 1x200 pull (3/5 breathing pattern by 50) 3x50 @ 1:10 (kick hard on wall between reps) 1x200 (50 kick w/board, 50 pull w/board) 4x25 @ :40 (descend stroke count 1-4) 1x200 swim (descend by 50) 1x300 cool down (2x: 100 swim/50 kick) *3300 Total* C: 6x50 w/:20 rest (25 tarzan drill, 25 swim) 1x200 swim (no walls/turn @ the ...

Warm-up: 500 (200 Swim/100 Kick/100 Swim/100 Kick) Main Set: 8 x 50 (on 1’-1:20) -25 Strong Kick/25 Sailboat 4 x 125 (on 2’-2:30) -100 Pull (build)/25 Kick FAST 3 x [2 x 25 FAST Swim w/ 5 sec rest…50 Ascend 10 sec rest…100 Mod. Pull 20 sec rest] 8 x 50 (on :55-1:15) -25 Drill/25 Build 500 Fins 200 Strong Swim/50 ez Kick/200 Ascend/50 ez kick

A: 500 warm up 4x150 @ 2:30 (50 kick/50 drill/50 swim) 14x25 @ :30 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez) 4 x [200 swim moderate (record your time) @ 3:00 100 swim (faster than 1/2 of 200 time) @ 1:30 50 swim (faster than 1/2 of 100 time) @ :45 200 easy (50 kick/50 pull with board) w/:30 rest] 6x100 @ 1:45 (free/back/breast/free by 25) 200 cool down *4400 Total* B: 500 warm up 3x150 @ 3:30 (50 kick/50 drill/50 swim) 14x25 @ :40 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez) 4 x [100 swim moderate (record your time) @ 2:00 50 swim (faster than 1/2 of 100 time) @ :60 150 easy (50 pull/50 kick/50 pull with board) @ 4:00] 8x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3300 Total* C: 400 warm up 3x150 w/:30 seconds rest(50 kick/50 drill/50 swim) 14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez) 2 x [100 swim moderate (record your time) w/:20 rest 50 swim (faster than 1/2 of 100 time) w/:20 rest 150 easy (...

Warm-up: 500 Pull 200 Kick Main Set: 4 x [50 (25 Drill/25 Build) 2 x 25 SPRINT] 500 Pull (2 x 200 Build/100 mod) 10 x 25 Sprint! (on 40-45 sec) 300 Pull (100 ez/100 mod/100 Strong) 8 x 25 Sprint! (from middle of pool :40-45 sec) 200 ez

**Long Course Meters** A: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x100 swim @ 1:40 (descend 1-3, 4-6) 4x150 pull @ 2:30 3x200 swim @ 3:20 (negative split @ the 100 wall) 2x300 pull @ 5:00 (3/5 breathing pattern by 50) 1x600 (200 IM kick, 200 IM drill, 200 IM swim) 200 cool down *4100 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x100 swim @ 2:00 (descend 1-3, 4-6) 4x150 pull @ 3:00 3x200 swim @ 4:00 (negative split @ the 100 wall) 2x300 pull (#1: free/non-free by 50, #2: 3/5 breathing pattern) 200 cool down *3500 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 6x100 swim w/:20 seconds rest (descend 1-3, 4-6) 4x150 pull w/:30 seconds rest (distance per stroke) 3x200 swim w/:30 rest (3/5 breathing pattern by 50) 100 cool down *2500 Total*

A: 600 warm up (100 swim/50 kick) 8 minute kick (:45 second easy kick, :30 second vertical HARD kick) 8x50 @ :50 (descend stroke count 1-4, 5-8) 3 x [4x25 @ :30 (tarzan drill) 1x200 swim (no walls)] 3 x [4x25 Down & Outs 1x200 pull (DPS)] 3 x [4x25 @ :30 (dolphin kick on back) 1x200 @ 3:30 (free/IM)] 200 Cool down *4300 total* B: 600 warm up (100 swim/50 kick) 8 minute kick (:45 second easy kick, :30 second vertical HARD kick) 8x50 @:60 (descend stroke count 1-4, 5-8) 3 x [4x25 @ :40 (tarzan drill) 1x150 swim (no walls)] 3 x [4x25 Down & Outs 1x150 pull (DPS)] 3 x [4x25 @ :45 (dolphin kick on back) 1x150 @ 3:30 (free/non-free/free)] 100 Cool down *3600 total* C: 450 warm up (100 swim/50 kick) 6 minute kick (:45 second easy kick, :30 second vertical HARD kick) 6x50 w/:15 rest (descend stroke count 1-6) 3 x [2x25  (tarzan drill) 1x100 swim (no walls)] 3 x [2x25 drill 1x100 pull (DPS)] 3 x [2x25 non-free 1x100 3/5 breathing pattern ...