Masters and Triathlon Swimming Workouts by Sara McLarty

Monthly Aquathlon Workout Warm up: 300 swim & 3 minute run w/2:00 rest Main Set: 2 - 4 x (600 swim/10 push-ups/6 minute run w/:60 rest) Cool Down: 300 swim (easy)

A: 800 warm up (200 swim/200 kick/200 pull/200 swim) 6x50 stick drill @ :55 4x300 swim @ 4:15 (descend by 100) 6x50 stick drill @ :55 4x300 pull @ 4:00 (descend by 100) 12x50 IM switch @ :55 200 cool down *4600 total* B: 800 warm up (200 swim/200 kick/200 pull/200 swim) 6x50 stick drill @ 1:05 3x300 swim @ 5:30 (descend by 100) 6x50 stick drill @ 1:05 3x300 pull @ 5:30 (descend by 100) 6x50 stick drill @ 1:05 100 cool down *3600 total* C: 800 warm up (200 swim/200 kick/200 pull/200 swim) 4x50 stick drill w/:10 rest 3x150 swim w/:20 rest (descend by 50) 4x50 stick drill w/:10 rest 3x150 pull w/:20 rest (descend by 50) 4x50 stick drill w/:10 rest 100 cool down *2400 total*

A: 500 choice 4x150 @ 2:45 (kick/drill/swim by 50) 6x100 @ 1:30 (25 FAST Tarzan Drill/75 smooth swim) 12x125 @ 2:00 3x(2 as fr/fly/bk/br/fr; 2 as swim w/10 pop-ups) 15x50 pull (5 @ :50, 5 @ :45, 5 @ :40) 300 cool down (50 kick/100 swim, repeat) *4200 Total* B: 500 choice 4x150 @ 3:30 (kick/drill/swim by 50) 5x100 @ 2:00 (25 FAST Tarzan Drill/75 smooth swim) 8x125 @ 2:30 swim w/10 pop-ups 8x50 pull @ :50 300 cool down (50 kick/100 swim, repeat) *3300 Total* C: 400 choice 4x150 w/:30 rest (kick/drill/swim by 50) 4x100 w/:20 rest (25 FAST Tarzan Drill/75 smooth swim) 4x125 swim w/10 pop-ups w/:20 rest 6x50 pull w/:10 rest 200 cool down (50 kick/50 swim, repeat) *2400 Total*

A: 600 warm up (200 swim/100 choice, repeat) 8x25 @ :30 (start in middle of pool, swim into wall FAST, easy back to middle) 6x50 @ :50 (descend stroke count 1-6) 4 x [200 pull @ 3:00 (smooth)      2x100 swim @ 1:20 (strong)      2x50 kick @ :55 (fast!)] 6x50 @ :50 (descend stroke count 1-6) 6x125 IM @ 2:00 (free/fly/back/breast/free) 200 cool down *4400 Total* B: 600 warm up (200 swim/100 choice, repeat) 8x25 @ :40 (start in middle of pool, swim into wall FAST, easy back to middle) 6x50 @ :60 (descend stroke count 1-6) 3 x [200 pull @ 3:45 (smooth)      2x100 swim @ 1:45 (strong)      2x50 kick @ 1:15 (fast!)] 6x50 @ :60 (descend stroke count 1-6) 6x75 IM @ 1:30 (free/non-free/free) 100 cool down *3400 Total* C: 600 warm up (200 swim/100 choice, repeat) 8x25 @ :45 (start in middle of pool, swim into wall FAST, easy back to middle) 6x50 w/:15 rest (descend stroke count 1-6) 2 x [200 pull w/:20 rest (s...

A: 200 swim/200 kick/200 IM/200 pull/200 swim 100, 200, 300, 400, 500 pull @ 1:20 per 100 100, 200, 300, 400 swim @ 1:25 per 100 100, 200, 300 IM @ 1:45 per 100 6x50 kick @ 1:00 300 cool down *4700 Total* B: 200 swim/200 kick/200 pull/200 swim 100, 200, 300, 400, 500 pull @ 1:50 per 100 100, 200, 300, 400 swim @ 1:55 per 100 6x50 kick @ 1:15 300 cool down *3900 Total* C: 200 swim/200 kick/200 pull/200 swim 100, 200, 300 pull w/:20 rest 100, 200, 300 swim w/:20 rest 6x50 kick w/:15 rest 300 cool down *2600 Total*

A: 500 choice warm up 8x75 @ 1:20 (kick/drill/swim by 25) 3 x [200 pull @ 3:00 (smooth)      3x100 swim @ 1:15 (strong!)] 100 easy recovery 400 (50 dolphin kick on your back/50 swim) 3 x [100 pull @ 1:30      4x25 @ :30 (SPRINT!!)] 6x75 @ 1:15 (back/breast/free by 25) 300 cool down (50 Frog/100 swim, repeat) *4400 Total* B: 500 choice warm up 8x75 @ 1:45 (kick/drill/swim by 25) 3 x [200 pull @ 3:30 (smooth)      3x100 swim @ 1:50 (strong!)] 100 easy recovery 3 x [100 pull @ 2:00      2x25 @ :40 (SPRINT!!)] 300 cool down (50 Frog/100 swim, repeat) *3400 Total* C: 400 choice warm up 6x75 w/:15 rest (kick/drill/swim by 25) 3 x [200 pull w/:20 rest (smooth)      3x100 swim w/:15 rest (strong!)] 300 cool down (50 Frog/100 swim, repeat) *2600 Total*

A: 200 swim/200 pull/200 kick/200 swim 4x300 @ 5:00 (100 IM/50 free, repeat) 6x200 pull @ 2:50 (descend 1-3, 4-6) 4x300 @ 6:00 (50 kick/100 swim, repeat) 300 cool down (50 Frog/100 swim, repeat) *4700 total* B: 200 swim/200 pull/200 kick/200 swim 3x300 w/:30 rest (100 free/50 non-free, repeat) 6x150 pull @ 2:45 (descend 1-3, 4-6) 3x300 w/:30 rest (50 kick/100 swim, repeat) 300 cool down (50 Frog/100 swim, repeat) *3800 total* C: 200 swim/200 pull/200 kick/200 swim 3x300 w/:30 rest (100 free/50 non-free, repeat) 6x150 pull w/:20 rest (descend 1-3, 4-6) 100 cool down *2700 total*

A: 600 warm up (200 free/100 choice, repeat) 8x75 @ 1:15 (kick/drill/swim by 25) 6x150 pull @ 2:10 (steady) 4x300 @ 4:30 (100 free/100 IM/100 free) 1x500 w/:30 rest (NO walls, Turn at the T) 16x25 @ :30 (1 underwater kick, 1 FAST swim, 1 easy swim, repeat) 200 cool down *4400 Total* B: 600 warm up (200 free/100 choice, repeat) 8x75 @ 1:45 (kick/drill/swim by 25) 4x150 pull @ 2:45 (steady) 4x150 @ 3:00 (100 free/50 non-free) 1x500 w/:30 rest (NO walls, Turn at the T) 8x25 @ :40 w/fins (1 underwater kick, 1 easy swim, repeat) 200 cool down *3300 Total* C: 600 warm up (200 free/100 choice, repeat) 8x75 w/:20 rest (kick/drill/swim by 25) 4x150 pull w/:30 rest (steady) 4x150 w/: 20 rest (100 free/50 non-free) 100 cool down *2500 Total*

**LCM** A: 500 choice warm up 8x50 kick @ 1:10 8x50 @ :60 (25 Tarzan drill/25 swim) 4x200 swim @ 3:10 (No Walls/Turn @ the T) 3x300 swim w/:30 rest (Draft Packs, rotate every 100) 4x50 w/:15 rest (25 feet-first sculling/25 swim) 6x100 @ 1:45 (50 free/50 non-free) 300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat) *4100 Total* B: 500 choice warm up 6x50 kick @ 1:30 6x50 @ 1:15 (25 Tarzan drill/25 swim) 4x200 swim @ 4:10 (No Walls/Turn @ the T) 4x50 w/:15 rest (25 scull /25 swim) 6x100 @ 2:15 (50 free/50 non-free) 300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat) *3000 Total* C: 400 choice warm up 4x50 kick w/:20 rest 4x50 w/:15 rest (25 Tarzan drill/25 swim) 4x200 swim w/:30 rest (No Walls/Turn @ the T) 4x100 w/:15 rest (50 free/50 non-free) 300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat) *2300 Total*

**LCM** A: 600 warm up (200 free/100 non-free, repeat) 4 x Down/Over/Out @ 2:30 14x50 @ :45/:60 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy) 4x150 @ 3:00 (kick/drill/swim by 50) 3x300 w/:30 rest (Indian Swims...see "Terms and Definitions" page for details) 4x50 @ :60 (Catch-up drill with stick or single paddle) 4x50 @ :60 (25 free/25 non free) 200 cool down *4000 Total* B: 600 warm up (200 free/100 non-free, repeat) 4 x Down/Over/Out w/:30 rest 14x50 @ :60/1:15 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy) 4x150 w/:20 rest (kick/drill/swim by 50) 4x50 @ 1:15 (Catch-up drill with stick or single paddle) 4x50 @ 1:15 (25 free/25 non free) 200 cool down *3100 Total* C: 600 warm up (200 free/100 non-free, repeat) 3 x Down/Over/Out w/:30 rest 12x50 w/:15 rest (2 fast, 1 easy, repeat) 4x50 w/:15 rest (Catch-up drill with stick or single paddle) 4x50  w/:15 rest (25 free/25 non free) 100 ...