Masters and Triathlon Swimming Workouts by Sara McLarty

Happy Halloween! A: 500 choice warm up 5x100 @ 1:50 (25 kick/25 drill/50 build) 6x150 @ 2:30 (50 SPRINT!/100 reverse IM) 12x100 pull (3 @ 1:15, 1 @ 1:30, repeat) 6x150 @ 2:30 (50 FAST! kick/100 easy swim) 200 cool down *4200 total* B: 500 choice warm up 5x100 @ 2:15 (25 kick/25 drill/50 build) 4x150 @ 3:00 (50 SPRINT!/50 easy/50 non-free) 9x100 pull (2 @ 1:45, 1 @ 2:00, repeat) 4x150 @ 3:30 (50 FAST! kick/100 easy swim) 200 cool down *3300 total* C: 400 choice warm up 4x100 w/:20 rest (25 kick/25 drill/50 build) 3x150 w/:30 rest (50 SPRINT!/50 easy/50 non-free) 6x100 pull (2 strong w/:10 rest, 1 easy w/:30 rest, repeat) 2x150 w/:30 rest (50 FAST! kick/100 easy swim) 200 cool down *2300 total*

A: 500 choice swim 400 pull 300 kick w/fins 200 IM (drill/swim by 25) 9x150 @ 2:05 (Rotating FAST 50) 12x50 @ :55 (IM Switch) 3x300 pull @ 4:00 (3/5/7 breathing pattern by 50) 450 cool down (50 kick/50 choice/50 free) *4700 total* B: 500 choice swim 400 pull 300 kick w/fins 200 (free/non-free by 25) 6x150 @ 2:45 (Rotating FAST 50) 8x50 @ 1:05 (free/non-free by 25) 3x200 pull @ 3:30 (3/5 breathing pattern by 50) 450 cool down (50 kick/50 choice/50 free) *3700 total* C: 400 choice swim 300 pull 200 kick w/fins 100 (free/non-free by 25) 4x150 w/:20 rest (Rotating FAST 50) 3x200 pull w/:20 rest (3/5 breathing pattern by 50) 300 cool down (50 kick/50 choice/50 free) *2500 total*

A: 400 swim/200 kick 8x50 @ :55 (25 easy/climb out, dive off blocks/25 FAST!) 6:00 minutes kicking (:60 easy/:15 fast/:15 easy/:15 fast/:15 easy/repeat) 100 easy swim 5x200 No Walls! @ 3:30 (start at the flags, the first 25 is FAST!) 100 easy swim 6x150 @ 2:20 (50 FAST! with band only/100 easy add buoy) 600 cool down (50 kick/50 IM order/100 swim/repeat) *4000 Total* B: 400 swim/200 kick 6x50 @ 1:05 (25 easy/climb out, dive off edge/25 FAST!) 6:00 minutes kicking (:60 easy/:15 fast/:15 easy/:15 fast/:15 easy/repeat) 100 easy swim 5x150 No Walls! @ 3:15 (start at the flags, the first 25 is FAST!) 100 easy swim 4x150 @ 3:00 (50 FAST! with band only/100 easy add buoy) 600 cool down (50 kick/50 non-free/100 swim/repeat) *3300 Total* C: 400 swim/100 kick 4x50 w/:15 rest (25 easy/climb out, dive off edge/25 FAST!) 4:00 minutes kicking (:60 easy/:15 fast/:15 easy/:15 fast/:15 easy/repeat) 50 easy swim 4x100 No Walls! w/:20 rest (start at the flags, the first 25 is F...

A: 900 warm up (200 swim/100 kick/repeat) 8x50 @ :50 (descend stroke count 1-4, 5-8) 4x250 pull @ 3:15 (descend time 1-4) 4x250 IM @ 4:15 (25 fly/50 back/75 breast/100 free) 50 easy 4x250 swim @ 3:30 (descend time 1-4) 450 cool down (50 kick/100 swim) *4800 Total* B: 600 warm up (200 swim/100 kick/repeat) 8x50 @ :60 (descend stroke count 1-4, 5-8) 4x200 pull @ 3:40 (descend time 1-4) 4x150 @ 3:00 (50 free/50 non-free/50 free) 50 easy 4x200 swim @ 3:40 (descend time 1-4) 450 cool down (50 kick/100 swim) *3700 Total* C: 600 warm up (200 swim/100 kick/repeat) 4x50 w/:15 rest (descend stroke count 1-4) 3x200 pull w/:20 rest (descend time 1-3) 3x150 w/:30 rest (50 free/50 non-free/50 free) 450 cool down (50 kick/100 swim) *2300 Total*

A: 600 warm up (150 swim/50 kick) 8x50 @ :60 (25 FAST!/25 easy/kick on wall until next interval) 100 easy swim 4 x [100 swim FAST! @ 1:10       50 swim easy @ 1:10] 600 pull (100 free/50 backstroke) 12x25 @ :30 (FAST! IM order, climb out and dive in for each 25!) 100 easy swim 4x150 @ 2:15 (100 IM/50 free) 8x75 @ 1:15 (25 kick FAST!/50 swim easy) 400 cool down (200 pull/200 swim) *4300 Total* B: 600 warm up (150 swim/50 kick) 6x50 @ 1:05 (25 FAST!/25 easy/kick on wall until next interval) 50 easy swim 4 x [75 swim FAST! @ 1:10       25 swim easy @ 1:10] 400 pull (3/5 breathing pattern by 50) 12x25 @ :40 (all FAST!, climb out and dive in for each 25!) 50 easy swim 3x150 @ 3:00 (100 free/50 non-free) 6x75 @ 1:40 (25 kick FAST!/50 swim easy) 200 cool down *3200 Total* C: 400 warm up (150 swim/50 kick) 6x50 w/:15 rest (25 FAST!/25 easy/kick on wall for :10 seconds) 6 x [75 swim FAST! w/:10 rest       25 swim easy w...

I can't help but post the amazing emails that I get from swimmers around the world! It is my pleasure to share creative and fun (but still challenging) workouts with swimmers like this one who struggle to get in the water after a lifetime of swimming! I deal with enter-the-water-itis on a daily basis and emails like this are personal motivation for me! So the thanks are for each one of YOU! ************************************************** Hi Sara, I just wanted to drop a quick note to say thank you! I was sidelined from running a couple months ago so I took to my roots, swimming. However years ago swimming and I had a bad breakup. Growing up I got so burnt out on swimming that I begged to quit, but was convinced over and over to continue to swim on. When I first got back in the water those bad feelings and sour memories came flooding back, even after a 17 year hiatus. Then I discovered your web site. I have been following your workouts for a few months now and ther...

A: 500 choice warm up 4x100 @ 1:45(50 drill/50 swim) 400 pull (3/5 breathing pattern by 50) 4x100 swim @ 1:25 400 pull @ 6:00 4x100 swim @ 1:20 400 pull @ 6:00 4x100 swim @ 1:15 400 pull @ 6:00 8x50 @ :55 (IM switch) 300 cool down (50 choice/100 swim) *4400 Total* B: 500 choice warm up 4x75 @ 1:30 (50 drill/25 swim) 300 pull (3/5 breathing pattern by 50) 3x100 swim @ 1:55 300 pull @ 6:00 3x100 swim @ 1:50 300 pull @ 6:00 3x100 swim @ 1:15 300 pull @ 6:00 6x50 @ 1:05 (non-free/free by 50) 300 cool down (50 choice/100 swim) *3500 Total* C: 400 choice warm up 4x75 w/:20 rest (50 drill/25 swim) 300 pull (3/5 breathing pattern by 50) 3x100 swim w/:15 rest 300 pull w/:30 rest 3x100 swim w/:15 rest 6x50 w/:20 rest (non-free/free by 50) 300 cool down (50 choice/100 swim) *2500 Total*

A: 200 swim/200 pull/200 kick/200 swim 4x150 @ 2:20 (100IM/50 free) 12x25 @ :30 (2 drill/1 Sprint!) 5x100 swim @ 1:25 50 easy/recovery 4x100 swim @ 1:20 50 easy/recovery 3x100 swim @ 1:15 50 easy/recovery 2x100 swim @ 1:10 50 easy/recovery 1x100 SPRINT (for time, from a dive) 50 easy/recovery 3x200 pull @ 3:10 (150 free/50 back) 100 cool down *4200 Total* B: 200 swim/200 pull/200 kick/200 swim 4x125 @ 2:30 (75 free/50 non-free) 8x25 @ :40 (2 drill/1 Sprint!/1 easy) 4x100 swim @ 1:55 50 easy/recovery 3x100 swim @ 1:50 50 easy/recovery 2x100 swim @ 1:45 50 easy/recovery 1x100 SPRINT (for time, from a dive) 50 easy/recovery 3x150 pull w/:15 rest 100 cool down *3300 Total* C: 200 swim/200 pull/200 kick 4x100 w/:30 rest (75 free/25 non-free) 8x25 w/:10 rest (2 drill/1 Sprint!/1 easy) 3x100 swim w/:20 rest (strong effort) 50 easy/recovery 2x100 swim w/:15 rest (strong effort) 50 easy/recovery 1x100 SPRINT (for time, from a dive) 50 easy/recovery 3x...

A: 400 swim, 300 pull, 200 kick, 100 drill 4x250 @ 4:00 (50 kick/100 free/100 IM) 10x100 pull @ 1:20 50 easy recovery 6x150 @ 2:40 (50 dolphin kick on your back/100 swim No Walls) 4x50 @ :50 (descend stroke count 1-4) 4x50 @ :60 (25 single arm drill/25 swim) 4x50 @ :60 (25 underwater kick/25 swim) 150 cool down (25 Frog/50 swim/repeat) *4700 Total* B: 400 swim, 300 pull, 200 kick, 100 drill 4x200 @ 4:30 (50 kick/100 free/50 non-free) 7x100 pull @ 1:50 50 easy recovery 6x100 @ 2:00 (No Walls) 4x50 @ :60 (descend stroke count 1-4) 4x50 @ 1:10 (25 single arm drill/25 swim) 4x50 @ 1:10 (25 underwater kick/25 swim) 150 cool down (25 Frog/50 swim/repeat) *3700 Total* C: 300 swim, 200 pull, 100 kick 3x200 w/:30 rest (50 kick/100 free/50 non-free) 5x100 pull w/:15 rest 5x100 w/:15 rest (No Walls) 4x50 w/:10 rest (descend stroke count 1-4) 4x50 w/:10 rest (25 single arm drill/25 swim) 100 cool down *2500 Total*

The last Aquathlon practice of the summer: 3-5 x [350 snake swim      2/3 mile run] Workout for the Non-runners: 500 warm up 8 x 75 @ 1:20 (kick/drill/swim by 25) 3 x [300 pull w/:30 rest      3x100 IM @ 1:40 (strong effort)] 4x50 @ :55 (tarzan/swim by 25) 4x50 @ :55 (25 swim/5 pop-ups/25 swim) 4x50 @ :55 (25 dolphin kick on your back/25 swim) 4x50 @ 1:05 (25 feet-first sculling/25 swim) 300 cool down (50 kick/100 swim/repeat)

A: 400 swim/100 kick/100 drill 8x75 @ 1:15 (25 sprint kick/50 easy swim) 6x50 drill @ :55 (catch-up with stick, 6/3/6, fist drill) 3 x [25 FAST!/50 easy @ 1:30       50 FAST!/75 easy @ 2:15       75 FAST!/100 easy @ 3:00       400 pull (3/5 breathing pattern by 50) w/:30 rest] 200 cool down *4100 Total* B: 400 swim/100 kick/100 drill 6x75 @ 1:40 (25 sprint kick/50 easy swim) 6x50 drill @ 1:10 (catch-up with stick, 6/3/6, fist drill) 3 x [25 FAST!/50 easy @ 2:00       50 FAST!/75 easy @ 3:00       75 FAST!/100 easy @ 4:00       200 pull (3/5 breathing pattern by 50) w/:30 rest] 200 cool down *3300 Total* C: 400 swim/100 drill 6x75 w/:15 rest (25 sprint kick/50 easy swim) 6x50 drill w/:10 rest (catch-up with stick, 6/3/6, fist drill) 3 x [25 FAST!/50 easy w/:30 rest       50 FAST!/75 easy w/:30 rest       200 pull (3/5 breathing pattern by 50)...

A: 900 warm up (200 swim/50 kick/50 drill) 5x300 @ 4:40 (50 kick/100 swim, repeat) 50 easy recovery 4x250 pull @ 3:30 (descend time 1-4) 50 easy recovery 12x100 swim (3 @ 1:20, 1 @ 1:40, repeat) 300 cool down (50 choice/100 swim, repeat) *5000 Total* B: 600 warm up (200 swim/50 kick/50 drill) 4x300 @ 6:00 (50 kick/100 swim, repeat) 50 easy recovery 4x200 pull @ 3:45 (descend time 1-4) 50 easy recovery 9x100 swim (2 @ 1:50, 1 @ 2:20, repeat) 300 cool down (50 choice/100 swim, repeat) *3900 Total* C: 600 warm up (200 swim/50 kick/50 drill) 3x300 w/:30 rest (50 kick/100 swim, repeat) 50 easy recovery 4x150 pull w/:20 rest (descend time 1-4) 50 easy recovery 5x100 swim w/:15 rest (1 fast, 1 easy, repeat) 100 cool down *2800 Total*