Masters and Triathlon Swimming Workouts by Sara McLarty

Warm-up: 200 Swim/200 Drill/200 Pull/200 Drill Main Set: 6 x 50 (on :55-1:20) -50 Build -50 Ascend from a dive 4 x 150 (on 3:00-4:00) -50 Kick/100 Build 4 x 50 (on 1:10-1:20) -50 Break Out (Fast off wall, 10 stokes fast rest ez) -50 Sprint for time 4 x 100 Pull (on 1:30-2:00) 200 IM or Free IM 100 ez recovery

**Long Course Meters** A: 500 warm up (no walls) 5x100 @ 2:00 (25 right arm only, 25 left arm only, 50 swim) 3x300 @ 5:30 (50 kick/100 swim, repeat) 6x50 pull @ :55 (descend 1-3, 4-6) 2x300 pull @ 4:45 (3/5 breathing pattern by 50) 3x100 @ 1:50 (25 underwater recovery/75 swim) 2x300 swim @ 4:30 (strong effort) 300 cool down, your choice *4000 Total* B: 500 warm up (no walls) 4x100 @ 2:30 (25 right arm only, 25 left arm only, 50 swim) 2x300 w/:30 rest (50 kick/100 swim, repeat) 6x50 pull @ 1:05 (descend 1-3, 4-6) 2x200 pull @ 4:00 (3/5 breathing pattern by 50) 3x100 @ 2:15 (25 underwater recovery/75 swim) 2x200 swim @ 4:00 (strong effort) 300 cool down, your choice *3200 Total* C: 400 warm up (no walls) 4x100 w/:30 rest (25 right arm only, 25 left arm only, 50 swim) 2x300 w/:30 rest (50 kick/100 swim, repeat) 6x50 pull w/:15 rest (descend 1-3, 4-6) 2x200 pull w/:30 rest (3/5 breathing pattern by 50) 200 cool down, your choice *2300 Total*

A: 600 warm up (200 swim/100 kick, repeat) 9x50 @ :55 (kick/swim, drill/swim, swim/build by 25) 4x200 swim @ 2:50 (descend 1-4) 9x50 @ :55 (fly/free, back/free, breast/free by 25) 4x200 @ 3:10 (100 IM/100 free) 6x50 @ :50 (Tarzan drill/swim by 25) 4x200 swim @ 3:15 (NO Walls!) 200 cool down *4400 Total* B: 600 warm up (200 swim/100 kick, repeat) 6x50 @ 1:10 (kick/swim, drill/swim, swim/build by 25) 4x150 swim @ 2:45 (descend 1-4) 6x50 @ 1:15 (non-free/free by 25) 4x150 pull @ 3:00 (3/5/3 breathing pattern by 50) 6x50 @ 1:10 (Tarzan drill/swim by 25) 4x150 swim @ 3:15 (NO Walls!) 200 cool down *3500 Total* C: 600 warm up (200 swim/100 kick, repeat) 4x50 w/:15 rest (kick/swim, drill/swim, swim/build by 25) 3x150 swim w/:20 rest (descend 1-3) 4x50 w/:15 rest (non-free/free by 25) 4x50 @ 1:10 (Tarzan drill/swim by 25) 3x150 swim w/:30 rest (NO Walls!) 200 cool down *2300 Total*

Warm-Up: 2-3x100 Swim/5 pushups 8 min kick (fast/ez on coaches whistle)  Main Set: 300 or 500 Fast -5 pushups 100 FAST Swim/4 pushups 100 FAST Swim etc  300 Pull -100 strong/100 mod/100 ez  6 x 25 Fins -25 underwater/25 Drill  4-6 x 50 on :55 -25 Shark/25 Sailboat drill  Warm-Down: 150 ez

A: 500 choice warm up 6 minute kick (:30 easy, :20 fast, repeat) 8x25 swim @ :30 (1/2 FAST, 1/2 easy) 8x25 swim @ :30 (IM order) 200 easy pull 3 x [4x25 Down & Outs       100 IM @ 1:45       100 easy @ 2:00] 4x150 pull @ 2:15 (3/5/7 breathing pattern by 50) 8x25 @ :30 (descend stroke count 1-4, 5-8) 3 x [1:30 FAST (as far as you can swim in :90 seconds, stop at a wall)       1:30 recovery (25 yards shorter than your FAST :90)      Example: 125 FAST @ 1:30, 100 recovery @ 1:30] 300 cool down *4000 (estimate) total* B: 400 choice warm up 6 minute kick (:30 easy, :20 fast, repeat) 8x25 swim @ :40 (1/2 FAST, 1/2 easy) 8x25 swim @ :40 (odds: drill, evens: non-free) 200 easy pull 3 x [4x25 Down & Outs       100 easy @ 2:30] 5x100 pull @ 2:00 (3/5 breathing pattern by 50) 8x25 @ :40 (descend stroke count 1-4, 5-8) 3 x [1:30 FAST (as far as you can swim in :90 seconds, stop at a wa...

Warm-up: 4 x [100swim/50kick] 2 x [200 Pull/50 Shark] 4 x 50 (on 1:00-1:15) -5 strokes no breath 4 x 50 (on 1:00-1:15) -25 other than free/25 Free Main Set: 3-5 x 200 (15-20 sec rest)  -25 Kick/25 Drill/50 Swim/100 Pull 4-6 x 100 Pull (on 1:20-2:10)  -25 Strong/25 ez  Warm-down: 200

**Long Course Meters** A: 600 warm up (200 free/100 IM drill) 6x50 @ :60 (catch up drill with stick or single paddle) 6x50 @ :60 (shark drill with board between legs) 6x50 pull @ :50 (descend 1-3, 4-6) 4x150 pull @ 2:30 6x50 @ 1:10 (25 kick/25 drill IM order) 4x150 @ 2:40 (100 IM/50 free) 6x50 @ 1:10 (underwater kick as far as possible, easy swim) 4x150 @ 2:45 (50 kick/100 swim) 200 cool down *4100 Total* B: 600 warm up (200 free/100 drill) 6x50 @ 1:15 (catch up drill with stick or single paddle) 6x50 @ 1:15 (shark drill with board between legs) 6x50 pull @ :60 (descend 1-3, 4-6) 4x100 pull @ 2:00 6x50 @ 1:20 (25 kick/25 drill IM order) 4x150 @ 3:30 (50 kick/100 swim) 200 cool down *3000 Total* C: 600 warm up (200 free/100 drill) 4x50 w/:15 rest (catch up drill with stick or single paddle) 4x50 w/:15 rest (shark drill with board between legs) 4x150 pull w/:20 rest (3/5/3 breathing pattern by 50) 4x150 w/:30 rest (50 kick/100 swim) 100 cool down *230...

**Long Course Meters** A: 200 swim/200 kick/200 pull/200 swim 10x50 @ :60 (25 tarzan drill/25 swim) 3x300 w/:30 rest (in draft packs, last person sprints to front each 50) 100 pull @ 1:45, 200 pull @ 3:15, 300 pull @ 4:45, 400 pull @ 6:15 100 easy recovery 2x100 w/:20 rest (50 overhead medicine ball toss/50 medicine ball chest toss) 5x100 IM @ 2:00 200 cool down *4200 total* B: 200 swim/200 kick/200 pull/200 swim 8x50 @ 1:15 (25 tarzan drill/25 swim) 10x50 @ 1:15 (in draft packs, last person sprints to front each 50) 100 easy recovery 2x100 w/:30 rest (50 overhead medicine ball toss/50 medicine ball chest toss) 4x100 @ 2:15 (25 non-free/75 free) 200 cool down *2600 total* C: 200 swim/200 kick/200 pull/200 swim 6x50 w/:20 rest (25 tarzan drill/25 swim) 9x50 w/:15 rest (1 50 FAST!, 2 easy) 50 easy recovery 2x100 w/:30 rest (50 overhead medicine ball toss/50 medicine ball chest toss) 3x100 @ 2:15 (25 non-free/75 free) 100 cool down *2200 total*

**Long Course** Warm-up: 300 Swim/200 Pull/100 Drill Main Set: 8 x 50 (start in middle of pool on :55-1:15) -25 ez/25 fast from dive 4 x 100 -25 Kick/75 Strong Effort 6 x 50 (on :55-1:15) -2 Fast/1 ez 4 x 150 (on 2:40-3:00) -50 Fast/100 ez -50 ez/50 Fast/50 ez -100 ez/50 Fast -150 FAST!! 4 x 50 pull (on :50-1:05) -25 Shark/25 Strong 400 swim 100 ez/200 Strong/100 ez

**Long Course Meters** A: 600 warm up (100 swim/25 kick/25 drill, repeat) 2 x [8x25 @ :40 (vertical kick during rest intervals)       3x100 @ 2:00 (IM swim)] 3 x [2x50 kick @ 1:15      2x100 swim @ 1:45      2x150 pull @ 2:20] 400 IM (kick/drill/swim/free by 25) 200 cool down *4000 total* B: 600 warm up (100 swim/25 kick/25 drill, repeat) 2 x [8x25 @ :40 (vertical kick during rest intervals)       3x100 @ 2:00 (swim)] 2 x [2x50 kick @ 1:45      2x100 swim @ 2:00      2x150 pull @ 3:00] 400 cool down (kick/drill/swim/free by 25) *3200 total* C: 600 warm up (100 swim/25 kick/25 drill, repeat) 2 x [8x25 (swim 25, vertical kick for :10 seconds, repeat)      3x100 swim w/:15 rest (build each 100)] 4x150 pull (3/5/3 breathing pattern by 50) 100 cool down *2300 total*

**Long Course** Warm-up: 200 Swim/200 Kick/200 Drill 300 Pull Main Set: 6 x 50 (on 1:00-1:20) -1-3 Descend Stroke Count, 4-6 Descend Effort 4-6 x 100 (on 1:40-2:15) -25 Ez drill/75 Build 3 x 300 Pull -#1 EZ #2 Mod. #3 FAST 100 Recovery swim 8 x 25 (on :50) -1 Fast/1 ez 4 x 50 FAST! (on :55-1:10) 200 (100 Catchup/100 fingertip drag)

**Long Course Meters** A: 500 choice warm up 8x50 @ :55 (build each 50 to FAST!) 4x300 swim @ 4:45 (descend 1-4) 8x50 @ :60 (descend stroke count 1-4, 5-8) 4x300 pull @ 4:45 (descend 1-4) 400 cool down (25 kick/25 drill/50 swim, repeat) *4100 Total* B: 500 choice warm up 8x50 @ 1:05 (build each 50 to FAST!) 4x200 swim @ 4:00 (descend 1-4) 6x50 @ 1:10 (descend stroke count 1-6) 4x200 pull @ 3:45 (descend 1-4) 400 cool down (25 kick/25 drill/50 swim, repeat) *3200 Total* C: 400 choice warm up 6x50 w/:15 rest (build each 50 to FAST!) 3x200 swim w/:30 rest (descend 1-3) 6x50  w/:15 rest (descend stroke count 1-6) 3x200 pull w/:30 rest (descend 1-3) 100 cool down *2300 Total*

A: 600 warm up (100 swim/50 kick/50 drill, repeat) 16x25 @ :30 (#1-4 as descend stroke count, #5-8 as  12yd FAST/12yd easy, repeat) 12x50 @ :45 (1 easy, 1 SPRINT for time) 300 easy swim (Turn at the "T") 12x50 @ :50 (1 easy, 2 SPRINT for time) 300 easy swim (50 backstroke, 50 free) 12x50 @ :55 (1 easy, 3 SPRINT for time) 300 easy (25 kick/25 drill/25 swim, IM order) 4x150 @ 2:30 (50 dolphin kick on your back/100 swim) *4300 Total* B: 600 warm up (100 swim/50 kick/50 drill, repeat) 16x25 @ :40 (#1-4 as descend stroke count, #5-8 as 12yd FAST/12yd easy, repeat) 12x50 @ :55 (1 easy, 1 SPRINT for time) 300 easy swim (Turn at the "T") 9x50 @ :60 (1 easy, 2 SPRINT for time) 300 easy swim (50 non-free, 50 free) 8x50 @ 1:05 (1 easy, 3 SPRINT for time) 300 easy cool down (25 kick/25 drill/25 swim) *3400 Total* C: 600 warm up (100 swim/50 kick/50 drill, repeat) 16x25 w/:10 rest (#1-4 as descend stroke count, #5-8 as  12yd FAST/12yd easy, repeat) 8x50...

**Long Course Meters** A: 800 warm up (200 swim/200 choice drill, repeat) 6x300 (50 kick/100 swim, repeat) (2 @ 5:45, 2 @ 5:30, 2 @ 5:15) 4x50 @ :60 (catch up drill with a stick or single paddle) 3 x [200 pull @ 3:10      4x50 pull strong @ :45] 300 cool down (50 back/100 free, repeat) *4300 Total* B: 600 warm up (150 swim/150 choice drill, repeat) 4x300 @ 6:30 (50 kick/100 swim, repeat) 4x50 @ 1:15 (catch up drill with a stick or single paddle) 2 x [200 pull @ 4:00      4x50 pull strong @ :55] 300 cool down (50 non-free/100 free, repeat) *3100 Total* C: 600 warm up (150 swim/150 choice drill, repeat) 3x300 w/:30 seconds rest (50 kick/100 swim, repeat) 4x50 w/:15 rest (catch up drill with a stick or single paddle) 2 x [150 pull w/:20 rest      3x50 pull strong w/:20 rest] 100 cool down *2400 Total*

**Long Course Meters** A: 500 warm up (sighting every 4th 25) 5x100 @ 1:40 (with fins, 50 kick on back, 50 build swim) 5x100 @ 1:40 IM (with fins) 3x200 @ 3:20 (swim) 3x200 @ 3:15 (pull) 100 easy 3x200 @ 3:30 (50 kick w/ board, 50 pull w/board, 100 swim) 2x100 w/:10 rest (50 "frog on a lily pad", 50 kick fast) 200 cool down *3800 Total* B: 500 warm up (sighting every 4th 25) 5x100 @ 2:00 (with fins, 50 kick on back, 50 build swim) 4x100 @ 2:00 (with fins, 50 freestyle, 50 non-free) 2x200 @ 4:00 (swim) 2x200 @ 3:50 (pull) 100 easy 2x200 @ 5:00 (50 kick w/ board, 50 pull w/board, 100 swim) 2x100 w/:20 rest (50 "frog on a lily pad", 50 kick fast) 200 cool down *3100 Total* C: 400 warm up (sighting every 4th 25) 4x100 w/:20 rest (with fins, 50 kick on back, 50 build swim) 2x200 w/:20 rest (swim) 2x200 w/:20 rest (pull) 2x200 w/:20 rest (50 kick w/ board, 50 pull w/board, 100 swim) 2x100 w/:20 rest (50 "frog on a lily pad...