Masters and Triathlon Swimming Workouts by Sara McLarty

Warm-up: 200 Swim/200 Drill/200Kick 16 x 25 (on :40) 1-4 Kick 5-8 Swim 9-12 IM Kick 13-16 IM Swim 3 x 200 Pull All 90% effort!! (30 sec rest b/w each record time) 100 ez 15 min timed swim (count laps) 6 x 100 (15 sec rest b/w each) -1 Swim/1 Kick 200 choice

A: 500 warm up (75 swim/25 kick) 8x50 @ :55 (kick HARD on wall between intervals) 5x100 swim @ 1:30 4x100 swim @ 1:25 3x100 swim @ 1:20 2x100 swim @ 1:15 100 easy/recovery 4x150 pull @ 2:15 (3/5/7 breathing pattern by 50) 4 x [50 easy @ :60      2x50 @ :40 (FAST!)      4x25 @ :20 (FAST!)] 400 cool down (25 kick/25 drill/50 swim) *4400 total* B: 500 warm up (75 swim/25 kick) 8x50 @ :60 (kick HARD on wall between intervals) 3x100 swim @ 2:00 3x100 swim @ 1:55 3x100 swim @ 1:50 3x100 swim @ 1:45 50 easy recovery 4x100 pull @ 2:00 (3/5 breathing pattern by 50) 4 x [50 easy @ 1:10      6x25 @ :30 (FAST!)] 200 cool down *3500 total* B: 500 warm up (75 swim/25 kick) 6x50 w/:10 rest (build each 50) 3 x [100 swim easy w/:10 rest      2x100 swim FAST! w/:10 rest) 4x100 pull w/:15 rest (3/5 breathing pattern by 50) 100 cool down *2200 total*

Warm-up: 10 x 100 w/ Fins (on 1:30/1:40/1:50) -2 Swim/2 Kick Pre-Set: 8 x 50 (on 1:00-1:20) -Start with a dive, swim a 25/climb out Dive in Swim back 5 x [10 pushups (modified if needed) 50 FAST Kick] on 1:40-2:00 Main Set: 6 x 125 (on 2:00-2:30...if cannot make interval do 75s or 100s always starting with 25 kick then swim the last laps) -50 kick/75 build 16 x 25 (on :50-1:00) 1-4 5 Burpees/25 Swim 5-8 10 Jumping Jacks/25 Swim 9-12 5 squat jumps/25 Swim 13-16 10 bicycle abs Warm-down: 100

A: 600 warm up (200 free/100 IM drill, repeat) 6x75 @ 1:20 (free/non-free/free) 3 x [300 pull @ 4:30      3x150 swim @ 2:10] 8x75 @ 1:20 (back/breast/free) 6x125 @ 2:00 (50 kick/75 swim) 200 cool down *4650 total* B: 600 warm up (200 free/100 drill, repeat) 6x75 @ 1:40 (free/non-free/free) 2 x [300 pull @ 5:30      3x150 swim @ 2:45] 6x75 @ 1:40 (free/non-free/free) 200 cool down *3750 total* C: 600 warm up (200 free/100 drill, repeat) 6x75 w/:15 rest (free/non-free/free) 2 x [300 pull w/:20 rest      3x100 swim w/:15 rest] 200 cool down *2450 total*

**LCM** A: 500 choice warm up 4x100 @ 2:30 (w/pull buoy between ankles: 50 sculling/50 swim) 8x50 @ 1:10 (6/3/6 drill & kick hard on wall until start of next 50) 8x50 @ 1:00 (descend stroke count 1-4, 5-8) 4x100 @ 2:10 (IM order: 25 kick/50 drill/25 swim) 5x100 @ 1:55 (IM Swim) 5x100 @ 1:40 (freestyle swim) 4x50 @ :60 (w/2 paddles, grasping TOPS of paddles) 4x50 @ :60 (w/1 paddle, catch up drill) 4x100 @ 1:40 (freestyle pull) 200 cool down *4100 Total* B: 500 choice warm up 4x100 @ 3:00 (w/pull buoy between ankles: 50 sculling/50 swim) 8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50) 8x50 @ 1:10 (descend stroke count 1-4, 5-8) 4x100 @ 2:15 (50 drill/50 swim) 4x100 @ 2:15 (50 non-free/50 free) 4x100 @ 2:00 (Swim) 4x100 @ 2:00 (pull) 200 cool down *3500 Total* C: 400 choice warm up 6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim) 6x50 w/:15 rest (6/3/6 drill & kick hard on wall for :15 seconds) 6x50 w/:2...

**LCM** A: 600 warm up (200 swim/100 non-free, repeat) 5x100 @ 2:00 (25 kick/25 swim/50 swim build) 4x50 @ :60 (25 FAST!/25 easy) 4 x [150 RACE!! From a dive, as fast as possible!      50 easy recovery      2:00 rest] 500 pull (3/5 breathing pattern by 50) 400 IM (25 kick/25 drill/25 swim/25 free) 4x200 @ 3:30 (100 IM/100 free) 200 cool down *4000 Total* B: 600 warm up (200 swim/100 non-free, repeat) 4x100 @ 2:30 (25 kick/25 swim/50 swim build) 4x50 @ 1:10 (25 FAST!/25 easy) 4 x [150 RACE!! From a dive, as fast as possible!      50 easy recovery      2:00 rest] 400 pull (3/5 breathing pattern by 50) 300 choice (25 kick/25 drill/25 swim, repeat) 4x150 @ 3:00 (50 free/50 non-free/50 free) 200 cool down *3500 Total* C: 600 warm up (200 swim/100 non-free, repeat) 4x100 @ 2:30 (25 kick/25 swim/50 swim build) 4x50 @ 1:10 (25 FAST!/25 easy) 4 x [150 RACE!! From a dive, as fast as possible!   ...

*LCM* A: 600 warm up (200 swim/100 kick/repeat) 4x50 @ :60 (catch up drill with stick) 4x50 @ 1:10 (kick with board) 4x50 @ :55 (sailboat drill with board) 6x50 @ :50 pull (build) 300/200/100/100/200/300 pull @ 1:35 base 300/200/100/100/200/300 swim @ 1:40 base 300 cool down (25 kick/25 drill/50 swim) *4200 total* B: 600 warm up (200 swim/100 kick/repeat) 4x50 @ 1:10 (catch up drill with stick) 4x50 @ 1:30 (kick with board) 4x50 @ 1:10 (sailboat drill with board) 6x50 @ :60 pull (build) 100/200/300/200/100 pull @ 1:55 base 100/200/300/200/100 swim @ 2:00 base 300 cool down (25 kick/25 drill/50 swim) *3600 total* C: 600 warm up (200 swim/100 kick/repeat) 4x50 w/:15 rest (catch up drill with stick) 4x50 w/:15 rest (kick with board) 4x50 w/:15 rest (sailboat drill with board) 6x50 pull w/:15 rest (build) 100/200/300 pull w/:20 rest 100/200/300 swim w/:20 rest 100 cool down *2800 total*

**LCM** A: 500 warm up 16x50 @ :60 (4: descend stroke count, 4: descend time, repeat) 3 x [400 pull w/:30 rest 4x100 swim @ 1:25 or 1:30] 400 cool down (25 kick/25 drill/50 swim) *4100 Total* B: 500 warm up 16x50 @ 1:10 (4: descend stroke count, 4: descend time, repeat) 3 x [300 pull w/:30 rest 3x100 swim @ 1:55 or 2:00] 200 cool down (25 kick/25 drill/50 swim) *3300 Total* C: 500 warm up 8x50 w/:15 rest (4: descend stroke count, 4: descend time) 3 x [200 pull w/:30 rest 2x100 swim w/:15 rest] 200 cool down (25 kick/25 drill/50 swim) *2300 Total*

**LCM** A: 600 warm up (100 swim/50 kick, repeat) 12x50 @ 1:10 (IM order, 25 drill/25 swim) 12x25 @ :30 (freestyle, 2 easy, 1 FAST!) 16x100 @ 2:00 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!) 6x150 @ 2:45 pull (5/3/5 breathing pattern by 50) 200 cool down *4200 Total* B: 600 warm up (100 swim/50 kick, repeat) 10x50 @ 1:20 (25 drill/25 swim) 12x25 @ :45 (2 easy, 1 FAST!) 12x100 @ 2:15 (1 easy, 1 FAST!) 6x100 @ 2:10 pull (3/5 breathing pattern by 50) 200 cool down *3400 Total* C: 600 warm up (100 swim/50 kick, repeat) 8x50 w/:20 sec rest (25drill/25 swim) 16x50 w/:20 sec rest (2 easy, 1 FAST!) 5x100 pull w/:30 sec rest (3/5 breathing pattern by 50) 100 cool down *2400 Total*

**LCM* A: 700 warm up (every 3rd 50 is non-free) 6x50 @ :60 (25 tarzan drill/25 swim) 6x100 @ 1:50 (50 w/somersault every 10 strokes/50 build) 6x150 @ 2:30 (50 free/50 non-free/50 free) 4x150 pull @ 2:15 (3/5/7 breathing pattern by 50) 3 x Clockwise Pool Circumference (remove lane ropes or swim under them) :60 rest 3 x Counter-Clockwise Pool Circumference (descend effort 1-3) 200 cool down *4200 Total* B: 600 warm up (every 3rd 50 is non-free) 6x50 @ 1:10 (25 tarzan drill/25 swim) 5x100 @ 2:15 (50 w/somersault every 10 strokes/50 build) 3x150 @ 3:20 (50 free/50 non-free/50 free) 3x150 pull @ 3:00 (3/5/7 breathing pattern by 50) 3 x Clockwise Pool Circumference (remove lane ropes or swim under them) :60 rest 3 x Counter-Clockwise Pool Circumference (descend effort 1-3) 200 cool down *3400 Total* C: 500 warm up (every 3rd 50 is non-free) 6x50 w/:10 rest (25 tarzan drill/25 swim) 3x150 w/:20 rest (50 free/50 non-free/50 free) 3x150 pull w/:...

**LCM** A: 400 swim 300 pull 200 kick 100 drill 3 x [2x50 @ :55 (build)      1x100 @ 1:45 (reverse build)] 3 x [100 easy/recovery @ 1:45      200 swim @ 3:30 (3/5 breathing pattern by 50)      300 swim FAST!! (record your times!) w/:45 rest] 400 IM (kick/drill/swim/free by 25) 200 cool down *4000 total* B: 400 swim 300 pull 200 kick 10x50 @ 1:05 (25 fast/25 easy) 3 x [100 easy/recovery @ 2:10      200 swim @ 4:30 (3/5 breathing pattern by 50)      300 swim FAST!! (record your times!) w/:45 rest] 200 cool down *3400 total* C: 400 swim 300 pull 200 kick 8x50 w/:15 rest (25 fast/25 easy) 2 x [100 easy/recovery w/:15 rest      200 swim w/:20 rest (3/5 breathing pattern by 50)      300 swim FAST!! (record your times!) w/:45 rest] 100 cool down *2600 total*

**LCM** A: 600 warm up (200 swim/100 kick, repeat) 6x50 @ :60 (descend stroke count 1-6) 12x100 swim (3 @ 1:40, 1 @ 1:30, 2 @ 1:40, 2 @ 1:30, 1 @ 1:40, 3 @ 1:30) 6x50 pull @ :55 (descend stroke count 1-6) 12x100 pull (3 @ 1:40, 1 @ 1:25, 2 @ 1:40, 2 @ 1:25, 1 @ 1:40, 3 @ 1:25) 6x50 @ :60 (descend stroke count 1-6) 100 cool down *4000 Total* B: 600 warm up (200 swim/100 kick, repeat) 6x50 @ 1:10 (descend stroke count 1-6) 12x100 swim (3 @ 2:00, 1 @ 1:50, 2 @ 2:00, 2 @ 1:50, 1 @ 2:00, 3 @ 1:50) 6x50 pull @ 1:10 (descend stroke count 1-6) 9x100 pull (2 breathing every 5, 1 FAST!, repeat) 100 cool down *3400 Total* C: 600 warm up (200 swim/100 kick, repeat) 6x50 w/:15 rest (descend stroke count 1-6) 9x100 swim w/:20 rest (2 easy, 1 FAST!) 6x100 pull (2 breathing every 5, 1 FAST!, repeat) 100 cool down *2500 Total*

**LCM** A: 900 warm up (3 x 200 swim/100 kick) 4x300 @ 5:00 (100 free/100 IM/100 free) 8x200 pull @ 3:10 (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, etc) 3 x [2x100 swim @ 1:45 (easy)      4x50 @ :50 FAST! (start 2 yards from wall, in-water-start simulation)] 200 cool down *5100 Total* B: 900 warm up (3 x 200 swim/100 kick) 4x300 @ 5:30 (100 free/50 non-free, repeat) 6x150 pull @ 3:10 (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, repeat) 2 x [2x100 swim @ 2:15 (easy)      4x50 @ :60 FAST! (start 2 yards from wall, in-water-start simulation)] 200 cool down *4000 Total* C: 600 warm up (2 x 200 swim/100 kick) 3x300 w/:30 rest (100 free/50 non-free, repeat) 6x150 pull w/:20 rest (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, repeat) 8x50 w/:15 rest (descend stroke count 1-4, 5-8) 200 cool down *3000 Total*