Masters and Triathlon Swimming Workouts by Sara McLarty

Warm-up: 200 Swim/200 Kick/200 Drill Main Set: 3 x 150 Mod Swim (on 2:20-3:00) 3 x 100 Build (on 1:30-2:00) 3 x 50 90% effort (:50-1:15) 4 x 125 -25 Kick/100 Build 4-6 x 75 25 Choice stroke/50 Build  200 FAST for TIME!!  Warm-Down: 150-200 ez

*Long Course Meters* A: 10 minute choice warm up 6x50 @ 1:05 (25 kick/25 drill) 500 pull w/:30 rest (smooth pace) 5x100 @ 1:40 (descend 1-5) 6:00 kick (:40 easy, :20 FAST!) 50 easy recovery 400 pull w/:30 rest (smooth pace) 4x100 @ 1:35 (descend 1-4) 5:00 kick (:35 easy, :25 FAST!) 50 easy recovery 300 pull w/:30 rest (smooth pace) 3x100 @ 1:30 (descend 1-3) 4:00 kick (:30 easy, :30 FAST!) 200 cool down *4300-ish total* B: 10 minute choice warm up 6x50 @ 1:20 (25 kick/25 drill) 400 pull w/:30 rest (smooth pace) 4x100 @ 2:00 (descend 1-4) 6:00 kick (:40 easy, :20 FAST!) 50 easy recovery 300 pull w/:30 rest (smooth pace) 3x100 @ 1:55 (descend 1-3) 5:00 kick (:35 easy, :25 FAST!) 50 easy recovery 200 pull w/:30 rest (smooth pace) 2x100 @ 1:50 (make interval!) 4:00 kick (:30 easy, :30 FAST!) 200 cool down *3400-ish total* C: 10 minute choice warm up 6x50 w/:20 rest (25 kick/25 drill) 400 pull w/:30 rest (smooth pace) 4x100 w/:15 rest (descend 1-4) 6...

**Long Course Meters** A: 200 swim 200 kick 200 pull 200 swim 8x50 @ :60 (descend stroke count 1-4, 5-8) 4x150 @ 2:30 (free/back/free by 50) 8x25 @ :30 (first 10 strokes FAST!) 4 x Down & Overs @ 2:30 100 easy 4x :20 second Kickboard-Wars w/:30 rest 100 easy 4x150 pull @ 2:30 (3/5/7 breathing pattern by 50) 12x50 swim (4 rounds: 2 @ :40, 1 @ :60) 200 cool down *4300-ish Total* B: 200 swim 200 kick 200 pull 200 swim 6x50 @ 1:10 (descend stroke count 1-6) 4x100 @ 2:30 (25 non-free/75 free) 8x25 @ :40 (first 10 strokes FAST!) 3 x Down & Overs @ 3:30 50 easy 4x :20 second Kickboard-Wars w/:30 rest 50 easy 3x150 pull @ 2:30 (3/5/7 breathing pattern by 50) 9x50 swim (3 rounds: 2 @ :50, 1 @ 1:20) 200 cool down *3500-ish Total* C: 200 swim 200 kick 200 pull 200 swim 6x50 w/:15 rest (descend stroke count 1-6) 4x100 w/:20 rest (25 non-free/75 free) 8x25 w/:10 rest (first 10 strokes FAST!) 4x100 pull w/:20 rest (3/5 breathing pattern by 50) 2...

**Long Course** Warm-up: 300 Choice 5 min kick 200 Choice  Main Set: 6 x 50 (10 sec rest b/w each) -50 Kick/50 Drill/50 90% effort 1 min Sprint -20 sec rest 2 min Sprint -30 sec rest 3 min Sprint 100 recovery swim Swimming Suicides w/ paddles: 14 Fast/12.5 ez 25 Fast!/25 ez 40 Fast!/25 ez 50 Fast!/50 ez 5 x 50 From middle of pool -Fast swim hop out Dive in 300 Pull -200 Ascend/100 ez

A: 500 choice warm up 400 IM (kick/drill/swim/freestyle by 25) 300 (25 tarzan drill/50 swim) 200 swim (descend by 50) 100 pull (breathing every 5th stroke) 6x75 pull @ 1:15 (25 BLAST!/50 cruise) 4x200 swim @ 3:00 (negative split @ 100 wall) 50 easy recovery 4x150 swim @ 2:15 (negative split @ 75 wall) 50 easy recovery 4x100 swim @ 1:30 (negative split @ 50 wall) 50 easy recovery 4x50 swim @ :45 (negative split @ 25 wall) 4x25 swim @ :25 (negative split @ 12.5 yards) 50 easy recovery 400 IM (kick/drill/swim/freestyle by 25) 100 cool down *4650 Total* B: 200 choice warm up 300 (kick/drill/swim by 25) 300 (25 tarzan drill/50 swim) 200 swim (descend by 50) 100 pull (breathing every 5th stroke) 6x75 pull @ 1:30 (25 BLAST!/50 cruise) 4x150 swim @ 2:45 (negative split @ 75 wall) 50 easy recovery 5x100 swim @ 1:50 (negative split @ 50 wall) 50 easy recovery 6x50 swim @ :55 (negative split @ 25 wall) 50 easy recovery 300 (kick/drill/swim by 25) 100 cool down ...

A: 500 warm up 5x100 @ 1:50 (kick/drill/swim/build by 25) 8x25 @ :30 (SPRINT 12.5y, easy 12.5y) 3 x [50 SPRINT @ :50 100 swim @ 1:30 50 SPRINT @ :50 200 swim @ 3:00 50 SPRINT @ :50 300 swim @ 4:30 (1st & 3rd round: swim, 2nd round: pull) 50 easy recovery between rounds] 400 IM (kick/drill/swim/free by 25) 200 cool down *4200 Total* B: 500 warm up 5x100 @ 2:15 (kick/drill/swim/build by 25) 8x25 @ :40 (SPRINT 12.5y, easy 12.5y) 2 x [50 SPRINT @ :60 100 swim @ 1:50 50 SPRINT @ :60 200 swim @ 3:40 50 SPRINT @ :60 300 swim @ 5:30 (1st round: swim, 2nd round: pull) 50 easy recovery between rounds] 300 (kick/drill/swim by 25) 200 cool down *3300 Total* C: 400 warm up 4x100 w/:20 rest (kick/drill/swim/build by 25) 2 x [50 SPRINT @ :60 100 swim @ 1:50 50 SPRINT @ :60 200 swim @ 3:40 50 SPRINT @ :60 300 swim @ 5:30 (1st round: swim, 2nd round: pull) 50 easy recovery between rounds] 100 cool down *2500 Total*

Warm-up: 6 x 100 (15-20 sec rest b/w each) -100 Swim/100 Kick/100 Drill 2x Drill Set: 9 x 75 (3 on 1:20/3 on 1:10/3 on 1:00) or (15 sec rest b/w each) -3 kick/3 Drill/3 Build Main Set: 3 x 250 Pull (on 3:30) -200 Build/50 Shark Drill Ladder Set: 50/100/150/200/150/100/50 -50 (on 1:00) -100 (on 1:30-1:50) -150 (on 2:00-2:40) -200 (on 2:30-3:30) Etc Warm-down: 300 Pull (100 Strong/100 Mod/100 ez)

Long Course Meters A: 5 minute choice warm up 4x150 @ 3:00 (50 kick/100 swim) 2 x [500 pull w/:30 rest 4x125 @ 2:15 (descend 1-4)] 100 easy 4x200 swim @ 3:30 (50 SPRINT, 150 cruise w/no walls) 400 IM (kick/drill/swim/freestyle by 25) 200 cool down *4500 Total* B: 5 minute choice warm up 4x150 w/fins @ 3:00 (50 kick/100 swim) 2 x [400 pull w/:30 rest 4x100 @ 2:15 (descend 1-4)] 100 easy 3x200 swim @ 4:30 (50 SPRINT, 150 cruise w/no walls) 200 cool down *3400 Total* C: 5 minute choice warm up 4x150 w/fins w/:20 rest (50 kick/100 swim) 2 x [300 pull w/:30 rest 3x100 w/:15 rest (descend 1-3)] 50 easy 2x200 swim w/:30 rest (50 SPRINT, 150 cruise w/no walls) 100 cool down *2550 Total*

*Long Course Meters* All Groups: 10 minute warm up (75 free/25 non free) 5 minute kick set (:30 easy/:20 FAST!, continuous)  A: 8x50 @ :55 (descend stroke count 1-4, 5-8) 4x150 pull @ 2:30 (3/5/7 breathing pattern by 50) 3x200 @ 3:30 (25 IM order/25 free) 100 easy 2x50 overhead medicine ball toss 50 SPRINT for time 50 easy recovery 2x50 medicine ball chest toss 50 SPRINT for time 50 easy recovery 4x100 w/fins @ 1:45 (50 kick/50 sailboat drill) 200 cool down B: 8x50 @ 1:10 (descend stroke count 1-4, 5-8) 4x100 pull @ 2:00 (3/5 breathing pattern by 50) 8x75 @ 1:45 (25 non-free/50 free) 100 easy 2x50 overhead medicine ball toss 50 SPRINT for time 50 easy recovery 2x50 medicine ball chest toss 50 SPRINT for time 50 easy recovery 4x100 w/fins @ 2:15 (50 kick/50 sailboat drill) 200 cool down C: 6x50 w/:15 rest (descend stroke count 1-6) 4x100 pull w/:20 rest (3/5 breathing pattern by 50) 4x75 w/:20 rest (25 non-free/50 free) 100 easy 2x50 overhead m...

Warm-up: 300 Choice/200 Pull/100 Drill 6 x 50 (on 1:10-1:20) -50 Kick/50 Drill/50 Build A: Main Set 6x 150 on 3:00 [50 Ascend/50 Fast/50 Ez] B: Main Set 6 x 100 on 2:15 [25 mod/50 Fast/25 ez] 4 x [100 mod (10 sec rest) 50 FAST (15 sec rest)] 150 ez warm-down

A: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x50 @ :50 (descend 1-3, 4-6) 4 x [200 pull @ 2:50 150 swim @ 2:10 (build) 100 RACE!!! @ 1:30 50 recovery @ :60] 400 IM (kick/drill/swim/free by 25) 14x50 @ :40/:60 (1fast, 1ez, 2fast, 1ez, 3 fast, 1ez, 4fast, 1ez) 300 cool down *4600 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x50 @ :60 (descend 1-3, 4-6) 3 x [200 pull @ 3:30 150 swim @ 2:50 (build) 100 RACE!!! @ 2:00 50 recovery @ :60] 300 (kick/drill/swim by 25) 9x50 @ :50/1:10 (2fast, 1ez, repeat) 200 cool down *3700 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 6x50 w/:15 rest (descend 1-3, 4-6) 2 x [200 pull w/:30 rest 150 swim w/:20 rest (build) 100 RACE!!! w/:15 rest 50 recovery w/:30 rest] 300 (kick/drill/swim by 25) 200 cool down *2400 Total*

Warm-up: 100 Swim/100 Kick/100 Drill>2x 12 x 25 (on :30-:45) -2 Drill/1 Build Main Set: 3 x 100 on (1:20-1:50 @ 80%effort) 2 x 50 Build (1:00-1:20) 3 x 100 on (1:25-1:55 @ 90%effort) 2 x 50 Build (1:00-1:20) 3 x 100 on (1:30-2:00 @ 100%effort) 2 x 50 Build (1:00-1:20) 300 Pull (build each 100) 3 x 50 (on :40-1:05 @ 80% effort) 2 x 25 (:30-45) 3 x 50 (on :45-1:10 @ 90% effort) 2 x 25 (:30-45) 3 x 50 (on :50-1:15 @ 100% effort) 2 x 25 (:30-45) 300 Pull -Breathe every 3/5 by 50 6 x 25 (on :30-:45) -Build 1-3/4-6 150 ez warm-down

Sara, Thanks so much for all the workouts. I coach a middle school team and they are doing very well with your workouts. I really can't thank you enough. Coach at Oak Hills Middle School

**Long Course Meters** A: 200 swim/200 pull/200 kick/200 swim 4xSuicides (15/35/50) @ 3:30 4x100IM @ 2:00 400 pull @ 6:30 300 pull @ 5:00 200 pull @ 3:15 100 pull @ 1:40 3xSuicides (15/35/50) @ 3:30 (FAST/easy by segment) 300 pull @ 5:00 200 pull @ 3:15 100 pull @ 1:40 200 cool down *4400 Total* B: 200 swim/200 pull/200 kick/200 swim 3xSuicides (15/35/50) @ 4:30 6x50 @ 1:10 (25free/25non-free) 300 pull @ 6:00 200 pull @ 4:00 100 pull @ 2:00 2xSuicides (15/35/50) @ 4:30 (FAST/easy by segment) 4x100 pull @ 2:00 200 cool down *3300 Total* C: 200 swim/200 pull/200 kick/200 swim 2xSuicides (15/35/50) w/:30 seconds rest 6x50 w/:15 rest (25 free/25non-free) 4x100 pull w/:20 seconds rest1xSuicides (15/35/50) w/:30 rest (FAST/easy by segment) 3x100 pull w/:15 rest 100 cool down *2600 Total*

A: 500 choice warm up 8x75 @ 1:20 (kick/drill/swim by 25) 4x250 swim @ 3:30 (descend 1-4) 50 easy recovery 4x50 pull @ :50 (build each 50) 7x150 pull (odds: FAST @ 1:55, evens: cruise @ 2:15) 50 easy recovery 400 IM (kick/drill/swim/freestyle by 25) 6x125 IM @ 2:10 (free/fly/back/breast/free by 25) 200 cool down *4800 Total* B: 500 choice warm up 6x75 @ 1:45 (kick/drill/swim by 25) 4x200 swim @ 3:40 (descend time 1-4) 50 easy recovery 4x50 pull @ :60 (build each 50) 4x150 pull @ 3:30 (descend time 1-4) 50 easy recovery 300 (kick/drill/swim by 25) 6x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3600 Total* C: 400 choice warm up 6x75 w/:15 seconds rest (kick/drill/swim by 25) 3x150 swim w/:20 rest (descend time 1-3) 4x50 pull w/:15 rest (build each 50) 3x150 pull w/:20 rest (descend time 1-3) 300 (kick/drill/swim by 25) 4x75 w/:30 rest (free/non-free/free by 25) 100 cool down *2600 Total*

Warm-UP: 400 (200 Free/200 Choice) 300 (75 Free/75 choice stroke) 200 Kick 14 x 25 (on :30-:45) -1 Fast/1 EZ…2 Fast/1 EZ…etc 4 x 125 (on 2:00-2:40) -25 Kick/100 Swim -Descend 1-4 5 x 100 (on 1:30-2:00) -50 Pull Mod/50 FAST no buoy 6 x 50 (on 1:00-1:15) -All 90% effort -Pop out at each 25 run around a cone dive back in 6 x 75 (on 1:15-1:40) -50 Build/25 ez 10 x 25 (on  :30-:45) -2 Drill/2 Build Warm-Down: 150 choice