Masters and Triathlon Swimming Workouts by Sara McLarty

**LCM** A: 900 warm up (200 swim/50 kick/50 drill, repeat) 5x200 swim @ 3:20 6x150 @ 3:00 (50 kick/100 swim) 8x100 pull @ 1:25 or 1:30 10x50 swim @ :60 (only 3 breaths per 50m) 200 cool down *4300 Total* B: 900 warm up (200 swim/50 kick/50 drill, repeat) 4x200 swim @ 4:00 4x150 @ 3:45 (50 kick/100 swim) 6x100 pull @ 2:00 6x50 swim @ 1:10 (only 4 breaths per 50m) 200 cool down *3400 Total* C: 600 warm up (200 swim/50 kick/50 drill, repeat) 3x200 swim w/:30 rest 4x150 w/:20 rest (50 kick/100 swim) 4x100 pull w/:15 rest 100 cool down *2300 Total*

Constant Aquathlon The last Friday of the summer months, we offer an Aquathlon workout. This week we did two sets: 10 minute choice swim warm up 3 x [400 swim      2/3 mile run on grass fields      (descend total time 1-3)] 3 x [200 swim      1/3 mile run on grass      (descend total time 1-3] 200 easy swim cool down

**LCM** A: 600 warm up (100 free/50 non-free) 8x50 w/fins @ :55 (25 kick underwater/25 easy swim) 8x100 @ 1:40 (20 strokes FAST off each wall) 8 x [100 easy @ 2:00      50 SPRINT @ :60] 400 IM (kick/drill/swim/free by 25) 5x100 @ 1:50 (50 free/50 non) 200 cool down *4100 Total* B: 600 warm up (100 free/50 non-free) 6x50 w/fins @ 1:05 (25 kick underwater/25 easy swim) 6x100 @ 2:00 (20 strokes FAST off each wall) 6 x [100 easy @ 2:30      50 SPRINT @ :60] 400 (kick/swim/drill/swim by 25) 4x100 w/:10 rest (50 free/50 non) 100 cool down *3300 Total* C: 600 warm up (100 free/50 non-free) 6x50 w/fins w/:20 rest (25 kick underwater/25 easy swim) 4x100 w/:20 rest (20 strokes FAST off each wall) 4 x [100 easy @ 2:30      50 SPRINT @ :60] 400 (kick/swim/drill/swim by 25) 100 cool down *2400 Total*

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A: 500 choice warm up 6 minute kick (:40 easy, :20 fast, repeat) 50 easy swim 200 IM (drill/swim by 25) w/:30 rest 4x100 IM @ 1:45 300 swim (3/5 breathing pattern by 50) w/:30 rest 4x150 swim @ 2:10 400 pull (75 free/25 backstroke, repeat) w/:30 rest 4x200 swim @ 2:45 300 IM (kick/drill/swim by 25) w/:30 rest 4x125 IM @ 2:00 (free/fly/back/breast/free by 25) 200 cool down *4500 Total* B: 500 choice warm up 6 minute kick (:40 easy, :20 fast, repeat) 50 easy swim 200 free (drill/swim by 25) w/:30 rest 4x100 swim @ 2:00 200 pull (buoy only) w/:30 rest 4x100 swim @ 1:50 200 pull (buoy and paddles) w/:30 rest 4x100 swim @ 1:45 200 swim (non-free/free by 25) w/:30 rest 4x100 swim @ 1:40 400 cool down (50 free/50 non-free, repeat) *3500 Total* C: 400 choice warm up 6 minute kick (:40 easy, :20 fast, repeat) 50 easy swim 200 free (drill/swim by 25) w/:30 rest 3x100 swim w/:15 rest (easy effort) 200 (pull) w/:30 rest 3x100 swim w/:15 rest (medium effort) 20...

A: 10 minute choice warm up 10x50 kick @ :55lcm/:45scy (w/fins) (25 FAST!, 25 easy) 10x50 IM order @ 1:05lcm/:55scy (25 drill/25 swim) 10x50 swim @ :55lcm/:45scy (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez) 3x100, 2x150, 2x300...all pull (base: 1:30lcm/1:20scy) 1x300, 2x150, 3x100...all swim (base: 1:40lcm/1:30scy) 200 cool down *4400 total*  B: 10 minute choice warm up 8x50 kick @ 1:05 w/fins (25 FAST!/25 easy) 8x50 @ 1:15 (25 drill/25 swim) 8x50 swim @ 1:10 (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez) 4x50 @ 1:00, 2x100 @ 2:00, 1x200 @ 3:45, 1x400 w/:30 rest...all pull 1x200 @ 4:00, 2x100 @ 2:00, 4x50 @ 1:00...all swim 200 cool down *3500 total*  C: 10 minute choice warm up 6x50 kick w/:15 rest w/fins (25 FAST!/25 easy) 6x50 w/:15 rest (25 drill/25 swim) 6x50 swim w/:15 rest (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez) 4x50 w/:10 rest, 2x100 w/:15 rest, 1x200 w/:30 rest...all pull 1x200 w/:30 rest, 2x100 w/:15 rest, 4x50 w/:10 rest...all swim 100 cool down ...

A: 600 warm up (200fr, 100bk, 200fr, 100IM) 6x100 @ 2:00 (25 kick/25 drill/50 swim) 12x25 @ :40 (odds: easy, evens: FAST!) 50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim) 4x200 pull @ 2:45/scy or 3:00/lcm 50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim) 200 cool down *4100 Total*  B: 600 warm up (200fr, 100 non-free, repeat) 5x100 @ 2:00 (25 kick/25 drill/50 swim) 8x25 @:45 (odds: easy, evens: FAST!) 50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim) 4x200 pull @ 3:30/scy or 4:00/lcm 50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim) 200 cool down *3200 Total*  C: 600 warm up (200fr, 100 non-free, repeat) 4x100 w/:20 rest (25 kick/25 drill/50 swim) 8x25 w/:10 rest (odds: easy, evens: FAST!) 50, 100, 150, 100, 50...w/:15 rest (swim) 3x200 pull w/:20 rest 100 cool down *2300 Total*

A: 800 warm up (200 swim/200 kick/200 pull/200 swim) 2x400 w/:20 rest (100 IM, 100 free, repeat) 3x300 pull @ 4:30lcm/4:00scy (descend 1-3) 4x200 swim @ 3:15lcm/2:50scy (descend 1-4) 8x100 swim (odds IM @ 2:00/1:45, evens free @ 1:40/1:25) 200 cool down *4300 Total* B: 800 warm up (200 swim/200 kick/200 pull/200 swim) 2x300 w/:30 rest (50 kick, 100 swim) 3x200 pull @ 4:00lcm/3:45scy (descend 1-3) 4x150 swim @ 3:00lcm/2:50scy (descend 1-4) 6x100 @ 2:00lcm/1:55scy (3/5 breathing pattern by 50) 200 cool down *3400 Total*  C: 600 warm up (200 swim/200 kick/200 pull) 2x300 w/:30 rest (50 kick, 100 swim) 3x200 pull w/:20 rest (descend 1-3) 4x150 swim w/:20 rest (descend 1-4) 100 cool down *2500 Total*

A: 800 warm up (200 swim/200 kick/200 pull/200 swim) 2 x [6x50 @ :45 (descend stroke count 1-6)      4x75 @ 1:15 (back/breast/free by 25)      3x100 @ 1:30 (25 sprint!, 75 smooth)] 2 x [50 "frog-on-a-lily-pad", 250 swim "no walls" w/:30 rest      3x100 pull @ 1:20] 2 x [50 @ :60, 100 @ 1:40, 150 @ 2:30 (kick first 25 of each)] 200 cool down *4600 Total* B: 600 warm up (200 swim/200 kick/200 pull) 2 x [6x50 @ :60 (descend stroke count 1-6)      4x75 @ 1:30 (free/non-free/free by 25)      3x100 @ 1:55 (25 sprint!, 75 smooth)] 2 x [50 "frog-on-a-lily-pad", 250 swim "no walls" w/:30 rest      3x100 pull @ 1:50] 100 cool down *3700 Total* C: 600 warm up (200 swim/200 kick/200 pull) 2 x [6x50 w/:10 rest (descend stroke count 1-6)      4x75 w/:15 rest (free/non-free/free by 25)      3x100 w/:20 rest (25 sprint!, 75 smooth)] 100 cool down *2500 Total...

A: 800 warm up (200 swim/200 kick/200 pull/200 swim) 8x50 @ :55 (IM Switch) 8x100 swim @ 1:25 (rotating FAST 25) 4x200 pull @ 2:40 4x200 swim @ 2:50 8x100 pull @ 1:25 (rotating FAST 25) 8x25 @ :30 (ascending time 1-8) *4600 Total* B: 800 warm up (200 swim/200 kick/200 pull/200 swim) 6x50 @ 1:05 (non-free/free by 25) 6x100 swim @ 1:55 (descend 1-3, 4-6) 3x200 pull @ 3:45 (negative split) 3x200 swim @ 3:55 (3/5/7/3 breathing pattern by 50) 6x75 pull @ 1:20 (rotating FAST 25) 8x25 @ :40 (ascending time 1-8) *3500 Total* C: 600 warm up (200 swim/200 kick/200 pull) 6x50 w/:15 rest (non-free/free by 25) 6x100 swim w/:15 rest (descend 1-3, 4-6) 3x200 pull w/:20 rest (negative split) 6x75 pull w/:15 rest (rotating FAST 25) 100 cool down *2600 Total*

A: 600 warm up (100 swim/50 kick, repeat) 12x50 @ :50 (1 drill, 2 build, 1 FAST!, repeat) 4 x [75 (Dive & Sprint!) @ :60      2x75 (moderate effort) @ :60      1x25 (easy recovery) @ :60] 4x150 pull @ 2:10 (3/5/7 breathing pattern by 50) 4 x [75 (Dive & Sprint!) @ :60      3x50 (moderate effort) @ :40      1x25 (easy recovery) @ :60] 4x125 @ 2:00 (free/fly/back/breast/free by 25) 200 cool down *4500 Total* B: 600 warm up (100 swim/50 kick, repeat) 12x50 @ :60 (1 drill, 2 build, 1 FAST!, repeat) 4 x [75 (Dive & Sprint!) @ 1:20      2x75 (moderate effort) @ 1:20      1x25 (easy recovery) @ 1:20] 4x150 pull @ 2:45 (3/5/7 breathing pattern by 50) 6x75 @ 1:30 (free/non-free/free by 25) 200 cool down *3500 Total* C: 600 warm up (100 swim/50 kick, repeat) 12x50 w/:15 rest (1 drill, 2 build, 1 FAST!, repeat) 3 x [75 (Dive & Sprint!) w/:15 rest     ...

Warm-up: 400 Choice Swim 200 Choice Kick Main Set: 4 x 50 Swim (on 1:00-1:20) 1 ez/1 Fast 4 x 75 Swim (on 1:20-1:40) 1 ez/1 Fast 4 x 100 Swim (on 1:40-2:15) 1 ez/1 Fast 4 x 150 Pull (on 2:30-3:10) 1 ez/1 Fast 4 x 200 Pull (on 3:10-3:30) 1 ez/1 Fast 1 Pushup/25 Swim 2 Pushups/25 Swim 3 Pushups/25 Swim etc… up to 10 pushups/25 Swim 100 Choice ez

Warm-up: 600 choice 16 x 25 (on :30-:50) 1-4 ez 5-8 mod 9-12 strong 13-16 FAST! Main Set: 4x [200 Fast from Dive/2 x 50 Swim ez on 1:00] Or 4x [100 Fast from Dive/2 x 50 swim ez on 1:10-1:20] 400 Pull -Build each 200 Warm-down: 200 choice