Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (100 swim/50 non-free) 12x50 (2 @ :60 kick/drill, 2 @ :50 swim/build, repeat) 4x300 @ 4:30 (100 free/100 IM/100 free) 8x125 pull (4 @ 1:50, 4 @ 1:40) 3x400 w/:20 rest (100 FAST!, 300 No Walls) 300 cool down (50 Frog/100 swim, repeat) *4900 Total* B: 600 warm up (100 swim/50 non-free) 12x50 (2 @ 1:10 kick/drill, 2 @ :60 swim/build, repeat) 3x300 @ 5:30 (25 Tarzan drill/125 swim, repeat) 6x125 pull (3 @ 2:10, 4 @ 2:00) 2x400 w/:30 rest (100 FAST!, 300 No Walls) 150 cool down (50 Frog/100 swim) *3800 Total* C: 600 warm up (100 swim/50 non-free) 4x50 w/:10 rest (kick/drill by 25) 4x50 w/:10 rest (swim/build by 25) 3x300 w/:30 rest (25 Tarzan drill/125 swim, repeat) 4x125 pull w/:15 rest 400 w/No Walls *2800 Total*

A: 500 choice warm up 6x50 @ :60 (kick) 6x50 @ :50 (IM Switch) 6x50 @ :60 (25 FAST No Breath/25 easy) 14x100 swim (1@1:15, 1@1:30, 2@1:15, 1@1:30, 3@1:15, 1@1:30, 4@1:15, 1@1:30) 4x300 (200 pull @ 2:40, 100 IM @ 1:40) 16x25 @ :30 (2 non-free, 2 free drill) *4400 Total* B: 500 choice warm up 6x50 @ 1:15 (kick) 6x50 @ :60 (free/non-free by 25) 6x50 @ 1:10 (25 FAST No Breath/25 easy) 9x100 swim (2@1:45, 1@2:15, repeat) 4x200 (150 pull @ 2:45, 50 swim FAST @ :60) 16x25 @ :40 (2 non-free, 2 free drill) *3500 Total* C: 400 choice warm up 6x50 w/:15 rest (kick) 6x50 w/:15 rest (free/non-free by 25) 6x50 w/:15 rest (25 FAST/25 easy) 9x100 w/:20 rest (2 swim, 1 pull, repeat) 8x25 w/:10 rest (2 non-free, 2 free drill) *2400 Total*

Happy Holiday's Everyone Here is a "12 Days of Christmas" workout A: 1200 warm up (swim/kick/pull/IM/No Walls/swim by 200) 11x50 @ :55 (odds: 25 Fast/25 easy, evens: 25 non-free/25 free) 10x25 @ :30 (dolphin kick on your back) 9x50 @ 1:05 (4/3/2 breaths per 50, repeat) 8x25 @ :30 (kick hard on the wall between intervals) 7x100 pull @ 1:25 (descend 1-7) 6x75  @1:20 (fly/back/breast by 25) 5x50 swim @ :55 (5 Pop-Ups at opposite end of the pool) 4x100 w/fins @ 1:20 (50 kick/50 swim) 3x50 @ :60 (kick underwater as far as possible, swim the remainder) 2x150 w/:15 rest (50 Frog/100 swim) 1x100 cool down *5000 Total* B: 800 warm up (swim/kick/pull/No Walls by 200) 8x50 @ 1:05 (odds: 25 Fast/25 easy, evens: 25 non-free/25 free) 8x25 @ :40 (kick on your back) 8x50 @ 1:05 (3/5/7/9 breathing pattern per 50, repeat) 8x25 @ :40 (kick hard on the wall between intervals) 6x100 pull @ 1:50 (descend 1-6) 6x75 @ 1:30 (free/non-free/free by 25) 6x50 swim @ 1:05 (5...

A: 800 warm up (200 swim/200 pull/200 kick/200 swim) 8x50 @:55 (IM switch) 2 x [400 pull @ 5:30      3x150 swim @ 2:05 (descend 1-3)      50 easy/recovery] 21x50 (2 kick FAST @ :60, 2 drill @ :50,2 swim FAST @:40, 1 easy @ :60, repeat) 400 cool down (50 kick/50 sailboat drill/100 swim, repeat) *4450 Total* B: 800 warm up (200 swim/200 pull/200 kick/200 swim) 6x50 @ 1:05 (25 drill/25 swim) 2 x [300 pull w/:30 rest      3x100 swim @ 1:50 (descend 1-3)      50 easy/recovery] 14x50 (2 kick FAST @ 1:10, 2 drill @ :60, 2 swim FAST @:50, 1 easy @ 1:10, repeat) 400 cool down (50 kick/50 sailboat drill/100 swim, repeat) *3500 Total* C: 600 warm up (200 swim/200 pull/200 kick) 6x50 @ 1:05 (25 drill/25 swim) 2 x [300 pull w/:30 rest      3x100 swim w/:15 rest (descend 1-3)      50 easy/recovery] 200 cool down (50 kick/50 sailboat drill/100 swim) *2400 Total*

A: 600 warm up (200 swim/100 kick, repeat) 4x50 @ :55 (catch up drill w/stick) 4x50 @ :55 (Sailboat or Shark drill) 4x50 @ :55 (25 right arm/25 left arm) 4x50 @ :50 (25 Tarzan Drill/25 swim) 4 x [200 pull smooth @ 2:50      3x50 @ :40 FAST!      1x50 @ :60 recovery/easy] 400 IM (25 kick/25 drill/25 swim/25 free) 4 x [100 IM @ 1:40 (smooth)      3x25 choice @ :30 FAST!      1x25 @ :40 easy/recovery] 200 cool down *4400 Total* B: 600 warm up (200 swim/100 kick, repeat) 4x50 @ 1:05 (catch up drill w/stick) 4x50 @ 1:05 (Sailboat or Shark drill) 4x50 @ 1:05 (25 right arm/25 left arm) 4x50 @ :60 (25 Tarzan Drill/25 swim) 3 x [200 pull smooth @ 3:45      3x50 @ :55 FAST!      1x50 @ 1:15 recovery/easy] 300 (25 kick/25 drill/25 swim, repeat) 12x25 @ :40 (2 FAST!, 1 easy/recovery) 300 cool down (50 Frog/100 swim, repeat) *3500 Total* C: 600 warm up (200 swim/100 kick, repeat) ...

I had a great question via email today. I am posting it here in case anyone else was wondering the same thing: ******************************************************************** I’m a coach in South Africa of High School and Primary School Swimmers. I have one question – I can’t really figure out which stroke(s) your workouts are based on. Are all on Freestyle? If they are, can I adapt them to accommodate the other strokes as well by doing the same type of workout just using the other strokes? Hartswater Swimming Club ******************************************************************** While most of my workouts are designed to be swam freestyle (unless otherwise noted with "IM" or "non-free"), you are MORE than welcome to adjust any of the sets to fit your needs! Just make sure to adjust the intervals accordingly for the slower strokes (breaststroke, backstroke). Happy Swimming, Coach Sara:)

A: 500 choice warm up 8x150 @ 2:20 (50 kick/100 swim) 4x300 pull @ 4:10 (descend 1-4) 8x75 @ 1:15 (free/IM order/free) 9x100 @ 1:30 (2: IM FAST!, 1: easy free, repeat) 200 cool down *4600 Total* B: 500 choice warm up 6x150 @ 3:15 (50 kick/100 swim) 4x200 pull @ 3:45 (descend 1-4) 6x75 @ 1:30 (free/non-free/free) 6x100 swim (2: FAST! @ 1:45, 1: easy @ 2:15, repeat) 200 cool down *3450 Total* C: 400 choice warm up 6x150 w/:15 rest (50 kick/100 swim) 4x150 pull w/:20 rest (descend 1-4) 6x75 w/:20 rest (free/non-free/free) 150 cool down *2500 Total*

A: 5 minute choice warm up 5 min swim (No Walls) 5 min kick (:30 easy, :15 FAST!, repeat) 100 easy swim 12x25 @ :30 (IM order, first 4 strokes FAST!) 20x50 swim (FAST @ :40, ez @ :60...1 FAST, 1ez, 2 FAST, 1ez...5 FAST, 1 ez) 8x75 @ 1:20 (odds: Fly/back/breast; evens: back/breast/free) 4x200 @ 3:15 (2 people side-by-side, 25 FAST!, 175 NO Walls) 3 x [50 pull @ :40      100 pull @ 1:20      150 pull @ 2:00] 200 cool down *4800 Total (estimate)* B: 5 minute choice warm up 5 min swim (No Walls) 5 min kick (:30 easy, :15 FAST!, repeat) 100 easy swim 12x25 swim @ :30 (first 4 strokes FAST!) 14x50 swim (FAST @ :50, ez @ 1:10...1 FAST, 1ez, 2 FAST, 1ez...4 FAST, 1 ez) 6x75 @ 1:30 (free/non-free/free by 25) 4x150 @ 3:00 (2 people side-by-side, 25 FAST!, 125 NO Walls) 3 x [50 pull @ :55 100 pull @ 1:45] 200 cool down *3400 Total (estimate)* C: 5 minute choice warm up 5 min swim (No Walls) 5 min kick (:30 easy, :15 FAST!, repeat) ...

Happy 12/12/12 Today! A: 600 (200 swim/50 kick/50 drill) 12x25 @ :30 (1 underwater-kick, 2 easy swim) 12x50 @ :55 (2 IM switch, 1 FAST! free) 12x75 @ 1:20 (dive, 25 FAST!, 50 easy) 12x100 pull (4 @ 1:25, 4 @ 1:20, 4 @ 1:15) 3x300 w/:20 rest (50 choice/100 free, repeat) *4500 Total* B: 600 (200 swim/50 kick/50 drill) 12x25 w/fins @ :30 (1 underwater-kick, 2 easy swim) 12x50 @ :60 (2 easy free, 1 FAST! free) 12x75 @ 1:40 (dive, 25 FAST!, 50 easy) 9x100 pull (3 @ 2:00, 3 @ 1:50, 3 @ 1:40) 300 (50 choice/100 free, repeat) *3600 Total* C: 600 (200 swim/50 kick/50 drill) 8x25 w/fins w/:10 rest (1 underwater-kick, 3 easy swim) 8x50 w/:15 rest (3 easy free, 1 FAST! free) 6x75 w/:30 rest (dive, 25 FAST!, 50 easy) 6x100 pull w/:20 rest 300 (50 choice/100 free, repeat) *2500 Total*

A: 600 warm up (150 swim/50 kick, repeat) 4x50 kick @ :60 200 easy swim 3x50 kick @ :55 150 easy swim 2x50 kick @ :50 100 easy swim 1x50 kick FAST! 50 easy swim 4x150 swim @ 2:20 (25 right arm/25 left arm/100 swim) 4x200 pull @ 2:50 (descend 1-4) 4x250 swim @ 3:45 (100 IM/50 free/100 IM) 450 cool down (50 choice/100 swim, repeat) *4500 Total* B: 600 warm up (150 swim/50 kick, repeat) 4x50 kick @ 1:15 200 easy swim 3x50 kick @ 1:10 150 easy swim 2x50 kick @ 1:05 100 easy swim 4x100 swim @ 2:00 (25 right arm/25 left arm/50 swim) 4x150 pull @ 2:45 (descend 1-4) 4x200 swim 4:00 (25 non-free/75 free, repeat) 300 cool down (50 choice/100 swim, repeat) *3600 Total* C: 400 warm up (150 swim/50 kick, repeat) 4x50 kick w/fins @ 1:15 200 easy swim 3x50 kick w/fins @ 1:10 150 easy swim 2x50 kick w/fins @ 1:05 100 easy swim 4x100 swim w/:15 rest (25 right arm/25 left arm/50 swim) 4x100 pull w/:15 rest (descend 1-4) 300 cool down (50 choice/100 swim, repeat) ...

**This workout is dedicated to the awesome swimmers at the Fleming Island YMCA ! Congratulations on all your improvement...it is an honor to know that you use and enjoy these workouts!** A: 500 choice 6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat) 500 snake swim (every 4th 25 non-free) 300 swim (5 pop-ups every 50) 500 pull (build by 100) 300 IM (kick/drill/swim by 25) 5x100 @ 1:45 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill) 6x50 @ :55 (Tennessee Tumblers) 500 swim (as 5x100 IMs) 300 cool down (50 choice/100 swim, repeat) *4000 Total* B: 500 choice 6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat) 400 snake swim (every 4th 25 non-free) 300 swim (5 pop-ups every 50) 400 pull (build by 100) 300 free (kick/drill/swim by 25) 4x100 @ 2:15 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill) 4x50 @ 1:10 (Tennessee Tumblers) 400 swim (50 free/50 non-free) 300 cool down (50 choice/100 swim, repeat) *3400 Total* C: 400...

A: 400 swim, 300 pull, 200 kick, 100 drill 12x25 @ :30 (IM order, first 4 strokes FAST!) 5 x [2x75 IM @ 1:20      1x75 free (build) @ 1:20      1x75 free (RACE from a dive!!) @ 1:20] 400 pull (75 free/25 back) 4x100 @ 1:20 (paddles only, descend 1-4) 8x50 @ :60 (w/ankle band only) 500 cool down (100 kick/150 swim, repeat) *4500 Total* B: 400 swim, 300 pull, 200 kick, 100 drill 10x25 swim @ :30 (first 4 strokes FAST!) 4  x [2x75 (50 free/25 non-free) @ 1:40      1x75 free (build) @ 1:40      1x75 free (RACE from a dive!!) @ 1:40] 300 pull (easy) 3x100 @ 1:50 (paddles only, descend 1-3) 6x50 @ 1:10 (w/ankle band only) 250 cool down (100 kick/150 swim) *3600 Total* C: 300 swim, 200 pull, 100 kick 8x25 swim w/:10 rest (first 4 strokes FAST!) 3 x [2x75 (50 free/25 non-free) w/:15 rest      1x75 free (build) w/:20 rest      1x75 free (RACE from a dive!!) w/:30 rest...

A: 900 warm up (200 swim/100 kick, repeat) 4x50 kick @ 1:05 4x200 swim @ 2:50 100 easy IM drill 4x50 kick @ 1:00 4x200 swim @ 2:40 100 easy IM drill 4x50 kick @ :55 4x200 swim @ 2:30 100 easy IM drill 300 cool down (50 kick/100 swim, repeat) *4500 Total* B: 900 warm up (200 swim/100 kick, repeat) 4x50 kick @ 1:20 4x200 swim @ 3:45 100 easy drill 4x50 kick @ 1:10 4x200 swim @ 3:30 100 easy drill 8x50 @ 1:05 (25 free/25 non-free) 100 cool down *3600 total* C: 600 warm up (200 swim/100 kick, repeat) 4x50 kick w/fins w/:10 rest 2x200 swim w/:20 rest 4x50 kick w/fins w/:10 rest 2x200 pull w/:20 rest 8x50 w/:15 rest (25 free/25 non-free) 300 cool down (50 kick/100 swim, repeat) *2500 total*