Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (100 swim/50 kick, repeat) 6x75 @ 1:15 (25 right arm/25 left arm/25 swim) 3 x [3x50 swim @ :45 (descend 1-3)    2x75 @ 1:15 (back/breast/free by 25)    6x25 FAST @ :20    300 pull (3/5 breathing pattern by 50)    w/:30 sec rest] 4x125 @ 2:00 (25 SPRINT, 100 no walls) 4x125 @ 2:15 (75 free/50 backstroke) *4300 Total* B: 600 warm up (100 swim/50 kick, repeat) 6x75 @ 1:40 (25 right arm/25 left arm/25 swim) 2 x [3x50 swim @ :60 (descend 1-3)    3x50 @ 1:10 (free/non-free by 25)    6x25 FAST @ :30    300 pull (3/5 breathing pattern by 50)    w/:30 sec rest] 4x125 @ 2:30 (25 SPRINT, 100 no walls) 4x100 w/:15 rest (75 free/25 non-free) *3400 Total* C: 450 warm up (100 swim/50 kick, repeat) 6x75 w/:20 rest (25 right arm/25 left arm/25 swim) 2 x [3x50 swim w/:15 rest (descend 1-3)    3x50 w/:15 rest (free/non-free by 25)    250 pull (3/5 breathing patte...

Warm-up: 3 x 200 Choice (20 sec rest b/w each) 3 x 100 Pull (15 sec rest b/w each) 3 x 50 (10 sec rest) -25 Drill/25 Build Main Set: 6 x 75 (on 1:20-1:40) -Odd #s Build -Even #s Strong Effort 5 x 150 -Odd #s Strong effort 30 sec rest -Even #s Build 20 sec. rest 6 x 125 (on 2:00-3:00) -100 Pull/25 Sprint!! (no buoy) 6 x 25 (on :40) -SPRINT!!!! Warm-Down: 200 Choice

A: 300 warm up 6x50 kick @ :60 6x50 drill @ :50 6x50 swim @ :40 6x75 pull @ :60 6x100 swim @ 1:20 6x125 pull @ 1:40 6x150 swim @ 2:00 4x50 kick @ :60 4x50 drill @ :55 4x50 swim @ :50 100 easy cool down *4600 Total* B: 400 warm up 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim @ :55 6x75 pull @ 1:25 6x100 swim @ 1:50 6x125 pull @ 2:20 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim @ :60 100 easy cool down *3400 Total* C: 400 warm up w/fins 4x50 kick w/fins w/:15 rest 4x50 drill w/fins w/:15 rest 4x50 swim w/fins w/:15 rest 4x75 pull w/:30 rest 4x100 swim w/:30 rest 4x50 kick w/:20 rest 4x50 drill w/:20 rest 4x50 swim w/:20 rest 100 easy cool down *2400 Total*

A: 400 swim 300 pull 200 kick 100 IM drill 3 x [4x25 kick @ :30       4x50 drill @ :55       4x75 swim @ 1:05 (descend 1-4)] 2 x [100 pull @ 1:30        200 pull @ 2:40        300 pull @ 3:50] 9x50 @ :55 (IM order/Free by 25) 200 cool down *4700 Total* B: 400 swim 300 pull 200 kick 100 drill 2 x [4x25 kick @ :40       4x50 drill @ :60       4x75 swim @ 1:30 (descend 1-4)] 1 x [100 pull @ 1:45        200 pull @ 3:30        300 pull @ 5:15] 8x50 @ 1:10 (non-free/free by 25) 200 cool down *3400 Total* C: 300 swim 200 pull 100 kick 2 x [4x50 drill w/:15 rest       4x50 pull w/:15 rest       4x50 swim w/:15 rest (descend 1-4)] 6x50 kick w/:15 rest (w/fins) 6x50 w/:15 rest (non-free/fr...

Warm-up: 400 Choice 300 (50 Kick/50 sailboat) 200 Pull 100 IM 10 x 50 (on :55-1:20) -Build 1-5/6-10 100 Swim 90% Effort 10 sec rest 200 Build 15 sec rest 300 Pull Mod Effort 30 sec rest **Repeat Above**  6 x 50 Sprint! (on 1:30-1:40) -Record time Warm-Down: 200 choice

WE DID IT!!! The Masters Swimming Workout Blog had passed 250,000 views! Thanks so much to everyone who stops by here before heading to the pool:) Happy Swimming, Coach Sara:)

A: 600 warm up (no walls/turn at the T) 6x75 @ 1:20 (kick/tarzan drill/swim by 25) 6x75 @ 1:10 (25 fast/50 easy) 3 x [3x75 @ 1:30 SPRINT (from a dive, for time) 25 easy recovery 300 pull (smooth)] 3x150 @ 2:30 (50 swim/50 kick/50 swim) 3x150 @ 2:30 (50 free/50 backstroke/50 free) *4000 Total* B: 500 warm up (no walls/turn at the T) 4x75 @ 1:45 (kick/tarzan drill/swim by 25) 6x75 @ 1:30 (25 fast/50 easy) 3 x [3x50 @ 1:30 SPRINT (from a dive, for time) 200 pull (smooth)] 4x75 @ 1:45 (25 swim/25 kick/25 swim) 4x75 @ 1:30 (25 free/25 non-free/25 free) *2900 Total* C: 400 warm up (no walls/turn at the T) 4x75 w/:20 seconds rest (kick/tarzan drill/swim by 25) 4x75 w/:20 rest (25 fast/50 easy) 3 x [2x50 @ 2:00 SPRINT (from a dive, for time) 200 pull (smooth)] 4x75 w/:20 rest (25 swim/25 kick/25 swim) *2200 Total*

A: 200 swim/100 kick/200 swim/100 kick 4x150 @ 2:40 (50 kick/50 drill/50 swim) 3x250 @ 3:30 (descend 1-3) 250 easy pull (buoy only) 1x500 FOR TIME!! 100 easy recovery 250 easy pull (buoy only) 3x250 @ 3:30 (descend 1-3) 250 easy pull (buoy only) 600 cool down (50 kick/50 drill/50 swim x 4 in IM order) *4600 Total* B: 200 swim/100 kick/200 swim/100 kick 3x150 @ 3:30 (50 kick/50 drill/50 swim) 3x200 @ 3:45 (descend 1-3) 200 easy pull (buoy only) 1x500 FOR TIME!! 100 easy recovery 3x200 @ 3:45 (descend 1-3) 200 easy pull (buoy only) 300 cool down (50 kick/100swim x 2) *3500 Total* C: 200 swim/100 kick 3x150 w/:30 rest (50 kick/50 drill/50 swim) 3x150 w/:20 rest (descend 1-3) 150 easy pull (buoy only) 1x400 FOR TIME!! 50 easy recovery 3x150 w/:20 rest (descend 1-3) 150 easy pull (buoy only) 100 cool down *2500 Total*

**Long Course Meters** A: 8x50 swim with fins @ :50 6x50 with fins @ :55 (25 underwater kick, 25 swim) 12x50 @ :60 (fly/back, breast/free, build free, repeat) 400 swim w/NO walls! 4x50 @ :55 (25 tarzan drill, 25 swim) 400 swim w/NO walls! 4x50 @ :55 (25 tarzan drill, 25 swim) 14x50 @ :45/:60 (1 fast, 1ez, 2fast, 1ez, 3fast, 1ez, 4fast, 1ez) 8x100 pull @ 1:40 (3/5 breathing pattern by 50) 200 cool down *4200 Total* B: 8x50 swim with fins @ :60 6x50 with fins @ 1:05 (25 underwater kick, 25 swim) 12x50 @ 1:10 (2x non-free/free, 1x build free, repeat) 300 swim w/NO walls! 4x50 @ 1:10 (25 tarzan drill, 25 swim) 300 swim w/NO walls! 4x50 @ 1:10 (25 tarzan drill, 25 swim) 6x100 pull @ 2:00 (3/5 breathing pattern by 50) 200 cool down *3100 Total* C: 8x50 swim with fins w/:15 seconds rest 6x50 with fins w/:15 rest (25 underwater kick, 25 swim) 12x50 w/:15 rest (2x non-free/free, 1x build free, repeat) 300 swim w/NO walls! 2x50 w/:30 rest (25 tarzan drill, 25 ...

A: 400 choice warm up 8x50 @ 1:05 kick (25 choice, 25 fast free) 8x50 @ :55 swim (25 non-free, 25 build free) 4 x [150 swim @ 2:00 (strong effort) 100 IM cruise @ 2:00] 400 pull (3/5 breathing pattern by 50) 3 x [150 swim @ 1:55 (strong effort) 100 IM cruise @ 1:55] 300 with board (25 kick/50 pull, repeat) 2 x [150 swim @ 2:00 (RACE!) 100 IM cruise @ 1:50] 200 cool down *4300 Total* B: 400 choice warm up 6x50 @ 1:20 kick (25 choice, 25 fast free) 6x50 @ 1:05 swim (25 non-free, 25 build free) 4 x [125 swim @ 2:00 (strong effort) 75 recovery @ 1:30] 400 pull (3/5 breathing pattern by 50) 3 x [125 swim @ 2:00 (strong effort) 75 recovery @ 1:30] 300 with board (25 kick/50 pull, repeat) 2 x [125 swim @ 2:00 (RACE!) 75 recovery @  1:30] 100 cool down *3600 Total* C: 400 choice warm up 5x50 w/:20 rest, kick (25 choice, 25 fast free) 5x50 w/:15 rest, swim (25 non-free, 25 build free) 4 x [100 swim (strong effort) 50 easy pull w/:30 rest] 300 pull (3/5 b...

Warm-up: 2-4 x 200 (20 sec rest b/w each) #1 Choice Swim  #2 100 Kick/100 Drill #3 Choice Swim #4 100 Kick/100 Drill Drill Set: 6-8 x 50 use board (15 sec rest b/w each) Odd #s- 25 Sail Boat/25 Kick Even #s- 25 Catchup/25 Kick 2-4 x 100 pull buoys (15 sec rest b/w each) -50 Shark Drill (touch buoy)/50 Pull Main Set: (modify main set accordingly) 50 ez (10 sec rest) 100 build (10 sec rest) 150- 50 ez/50 mod/50 fast (15 sec rest) 200- 100 Build/100 Strong! (20 sec rest) 300 STRONG Pull (20 sec rest) 150- 50 ez/50 mod/50 fast (15 sec rest) 100 build (10 sec rest) 50 ez (10 sec rest)  4-6 x 50 (15 sec rest b/w each) -25 STRONG!!!/25 ez Warm-down: 200 choice

A: w/fins: 500 swim, 300 kick 3 x [4x50 drill or non-free @ :55 4x150 swim @ 2:10] 6x100 pull @ 1:30 (descend 1-3, 4-6) 8x50 swim @ :55 (odds: easy, evens: build to 100%) 200 cool down *4400 total* B: w/fins: 400 swim, 200 kick 3 x [4x50 drill or non-free/free by 25 @ 1:05 4x150 swim @ 2:45] 6x50 swim @ 1:10 (odds: easy, evens: build to 100%) 200 cool down *3500 total* C: w/fins: 300 swim, 200 kick 3 x [3x50 drill w/:10 rest 3x150 swim w/:20 rest] 100 cool down *2400 total*

A: 500 choice warm up 8x50 w/fins @ :60 (25 underwater/25 on back) 8x50 @ :50 (drill/swim by 25) 2x50 swim @ :55; 400 pull @ 5:40 4x50 swim @ :50; 300 pull @ 4:15 6x50 swim @ :45; 200 pull @ 2:50 8x50 swim @ :40; 100 pull @ 1:25 20x25 @ :30 (5 each stroke, 2 drill, 3 swim) 200 cool down *4000 Total* B: 500 choice warm up 8x50 w/fins @ 1:10 (25 underwater/25 on back) 8x50 @ :60 (drill/swim by 25) 2x50 swim @ 1:00; 300 pull w/:30 rest 4x50 swim @ :55; 200 pull w/:30 rest 6x50 swim @ :50; 100 pull w/:30 rest 18x25 @ :40 (3 x 2 drill, 2 non-free, 2 build) 200 cool down *3200 Total* C: 400 choice warm up 8x50 w/fins w/:20 rest (25 underwater/25 on back) 8x50 w/:10 rest (drill/swim by 25) 3 x [3x50 swim w/:15 rest       200 pull w/:30 rest] 200 cool down *2300 Total*

300 (100 Swim/100 Kick/100 choice)  8 x 50 (on 1:00-1:30) -2 Drill/2 Build  4-6 x 150s (15 sec rest b/w each) -100 Build/50 Sprint  3-5 x 100 (2:00-2:45) -50 Mod Swim/Climb out on Bulk Head, Dive in 50 Sprint!  8 x 50 (on 1:00-1:20) -From middle of pool 1-4 25 ez/25 FAST 5-8 25 FAST/25 ez  200 ez swim

A: 10 minute warm up (every 4th 25 is kick) 100 kick RACE!; 100 easy swim recovery 8x100 @ 1:50 (25 back, 50 free, 25 build) 100 kick RACE!; 100 easy swim recovery 4x150 pull @ 2:15 (3/5/3 breathing pattern by 50) 100 kick RACE!; 100 easy swim recovery 3x200 @ 3:10 (IM/Free by 25) 100 kick RACE!; 100 easy swim recovery 10x50 @ :50 (descend stroke count 1-5, 6-10) 200 cool down *4300 Total (estimate)* B: 10 minute warm up (kick every 4 th 25) 50 kick RACE!; 100 easy swim recovery 6x100 @ 2:150 (25 non-free,50 free, 25 build) 50 kick RACE!; 100 easy swim recovery 4x150 pull @ 2:50 (3/5/3 breathing pattern by 50) 50 kick RACE!; 100 easy swim recovery 12x50 @ :60 (descend stroke count 1-4, 5-8, 9-12) 50 kick RACE! 200 easy swim cool down *3100 Total (estimate)* C: 10 minute warm up (kick every 4 th 25) 50 kick RACE!; 100 easy swim recovery 4x100 w/:30 rest (25 non-free, 50 free, 25 build) 50 kick RACE!; 100 easy swim recovery 4x100 pull w/:20 rest (3...

5 min warm-up 5 x 125 (on 2:05-2:40) 300 Pull mod (4:30-5:30) 3 x 100 (broken 300) on 1:20-1:40 200 Swim mod. (3:10-3:55) 2 x 100 (broken 200) on 1:15-1:35 100 Swim mod (1:45-2:15) 100 FAST for time! 300 Pull (4:30-5:30) 6 x 50 Fast (on :50-1:15)  200 Swim mod. (3:10-3:55) 4 x 50 Fast (on :45-1:10) 100 Swim mod. (1:45-2:15) 2 x 50 FAST!! (on 1:30)  150 Warm-down

A: 300 choice warm up 15x50  3x(2 kick @ 1:00, 2 drill @ :55, 1 swim @ :50) 3 x [400 pull @ 5:30       4x100 swim @ 1:20        :30 sec extra rest] 20x50 swim (5@ :50, 5@ :40, 5@ :50, 5 @ :40) 200 cool down *4700 Total* B: 200 warm up 15x50  3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :55) 3 x [300 pull @ 5:15        3x100 swim @ 1:50        :30 sec extra rest] 12x50  swim (3 @ :60, 3 @ :50, 3 @ :60, 3 @ :50) 100 cool down *3600 Total* C: 200 warm up 10x50 w/:20 sec rest   2x(2 kick, 2 drill, 1 swim) 3 x [200 pull w/:20 sec rest         2x100 swim w/:10 sec rest        :30 sec extra rest] 12x50 w/:15 rest   3x(2 drill, 1 swim, 1 FAST) 100 cool down *2600 Total*

A: 20x50 swim @ :50 20x25 @ :40 (swim fast; kick hard on wall until next 25) 10x75 w/fins @ 1:15 (25 underwater kick, 25 swim, 25 FAST swim) 5x200 pull @ 3:00 (3/5/7/3 breathing pattern by 50) 8x100 @ 1:45 (IM swim) 200 cool down *4200 Total* B: 15x50 swim @ :60 20x25 @ :40 (swim fast; kick hard on wall until next 25) 8x75 w/fins @ 1:45 (25 underwater kick, 25 swim, 25 FAST swim) 5x150 pull @ 2:45 (3/5/3 breathing pattern by 50) 8x75 @ 1:40 (25 non-free, 50 free) 200 cool down *3400 Total* C: 12x50 swim w/:10 rest (or @ 1:10 interval) 12x25 w/:10 sec kick on wall between each 25 (or on :45 interval) 6x75 w/fins w/:20 sec rest (25 kick, 25 easy swim, 25 FAST swim) 5x100 pull w/:20 rest (3/5 breathing pattern by 50) 4x75 w/:15 sec (25 non-free, 50 free) 200 cool down *2300 Total*

Warm-up: 500 (200 Swim/50 Kick 2x) 12 x 25 -3 kick/3 Drill/3 Build/3 Swim 5 x 100 Pull 90-95% effort (on 1:25) 100 ez swim 5 x 50 Pull FAST (on :40-1:05) 50 ez swim  200 Pull (breathe 3/5 by 50)  4 x 100 FAST!! (on 1:30-1:55) 100 ez 4 x 50 FAST!! (on :45-1:10) 50 ez 150 ez pull  8 x 25 w/ fins (:40-50 sec) -25 ez swim/25 underwater  150 ez swim

I received a great question from a swimmer who uses this blog for her workouts. I thought some of you might be pondering the same dilemma so I've also provided my suggestion/answer: Q: I'm currently between Masters groups and am trying to tailor my workouts. Which workouts do you recommend if I can only get to the pool 2 - 3 times a week for 1 hour? I've been trying the A workouts but haven't completed the workout in 1 hour. Your thoughts? A: Under the circumstances that you described, I suggest that you swim the B workout, but adjust the intervals to be challengeing for you. This way, you are able to come closer to completing the entire workout (instead of missing the last set and cool down). Maybe use the B-group sets but insert the A-group's intervals.  Happy Swimming, Coach Sara:)

A: 600 warm up (100 swim/50 kick) 8x75 @ 1:20 (kick/drill/swim by 25) 8x25 @ :30 (12.5y FAST!/12.5 easy) 4x200 @ 3:00 (100 RACE!!! rest :5, 100 easy) 450 pull (3/5/7 breathing pattern by 50) 3x200 @ 3:15 (100 RACE!!! rest :5, 100 easy) 400 pull (3/5 breathing by 50) 4x100 @ 2:00 (50 RACE!! rest :5, 50 easy) 300 cool down (100 swim/50 kick) *4300 Total* B: 600 warm up (100 swim/50 kick) 6x75 @ 1:45 (kick/drill/swim by 25) 6x25 @ :40 (12.5y FAST!/12.5 easy) 4x150 @ 3:00 (75 RACE!!! rest :5, 75 easy) 300 pull (3/5 breathing pattern by 50) 3x150 @ 3:15 (75 RACE!!! rest :5, 75 easy) 200 pull (3/5 breathing by 50) 4x75 @ 2:00 (50 RACE!! rest :5, 25 easy) 300 cool down (100 swim/50 kick) *3300 Total* C: 600 warm up (100 swim/50 kick) 4x75 w/:20 rest (kick/drill/swim by 25) 4x25 w/:15 rest (12.5y FAST!/12.5 easy) 4x100 @ 3:00 (75 RACE!!! rest :5, 25 easy) 300 pull (3/5 breathing pattern by 50) 3x100 @ 3:15 (75 RACE!!! rest :5, 25 easy) 300 cool down (100 swim/50 ...