A:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:10 (25 Tarzan Drill/50 swim)
12x25 @ :30 (2 drill/2 FAST!)
5 x [100 pull @ 1:30 (smooth)
     2x50 swim @ :45 (build)
     4x25 swim @ :20 (RACE!!)]
600 with fins (50 kick/50 non-free/50 swim)
9x50 w/fins @ :60 (25 underwater kick/25 swim)
200 choice cool down
*4200 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:40 (25 Tarzan Drill/50 swim)
12x25 @ :40 (2 drill/2 FAST!)
4 x [100 pull @ 2:00 (smooth)
     2x50 swim @ :60 (build)
     4x25 swim @ :30 (RACE!!)]
600 with fins (50 kick/50 non-free/50 swim)
200 choice cool down
*3500 Total*

C:
200 swim/200 pull/200 kick
4x75 w/:15 rest (25 Tarzan Drill/50 swim)
8x25 w/:10 rest (2 drill/2 FAST!)
3 x [100 pull w/:20 rest (smooth)
     2x50 swim w/:15 rest (build)
     4x25 swim w/:10 rest (RACE!!)]
300 with fins (50 kick/50 non-free/50 swim)
100 choice cool down
*2400 Total*

Comments

Anonymous said…
Coach Sara,
Thank you for posting these workouts. I use your workouts as a building block for Masters group workouts in Bangladesh.
Your workouts are fantastic! Thank you so much for helping to keep us swimmers on "the other side" fit and fast!
Wednesday, 07 November, 2012
Anonymous said…
The 11/7/12 C workout only adds up to 2000 total yds (not the 2400 listed). Am I misunderstanding something?
Thursday, 08 November, 2012
Anonymous said…
Thank you from Spain for posting these workouts. I can no longer afford paying for master sessions so these work outs help me to keep motivated when swimming alone.
Thursday, 08 November, 2012
Anonymous said…
Admirable sets that my Junior Gold absolutely relish. Keep up the good work......Gravesend, Kent England
Friday, 09 November, 2012
Sara McLarty said…
Thank you all for the lovely comments! Happy Swimming:)

I edited the format of the workout to make it easier to see where the C workout equals 2400...when it says "3 x " you need to repeat the entire [bracketed] section three times.
Friday, 09 November, 2012
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