Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (100 free/50 non-free) 8x50 @ :50 (25 FAST!/25 easy) 2 x [2x50 FAST! @ :45      100 pull @ 1:45      4x50 FAST! @ :50      200 pull @ 3:30      6x50 FAST! @ :55      300 pull @ 5:00] 6 minute kick (:30 easy/:20 FAST!) 8x75 @ 1:30 (25 underwater kick/25 non-free/25 free) 200 cool down *4500 total* B: 600 warm up (100 free/50 non-free) 6x50 @ :60 (25 FAST!/25 easy) 2x50 FAST! @ :55 100 pull @ 2:00 4x50 FAST! @ :60 200 pull @ 4:00 6x50 FAST! @ 1:05 300 pull @ 6:00 4x50 FAST! @ 1:10 200 pull @ 4:00 2x50 FAST! @ 1:15 100 pull @ 2:00 6 minute kick (:30 easy/:20 FAST!) 6x75 @ 1:45 (25 underwater kick/25 non-free/25 free) 200 cool down *3600 total* C: 600 warm up (100 free/50 non-free) 6x50 w/:15 rest (25 FAST!/25 easy) 2x50 FAST! w/:10 rest 100 pull w/:30 rest 4x50 FAST! w/:10 rest 200 pull w/:30 rest 6x50 FAST! w/:10 rest 300 pull w/:30 rest 4 minute kick (:30 eas...

A: 500 Choice warm up 8x50 @ :60 (kick hard on wall between intervals) 9x150 pull @ 2:05 (descend 1-3, 4-6, 7-9) 8x50 @ :60 (vertical kick between intervals) 9x100 pull (3 @ 1:25, 3 @ 1:20, 3 @ 1:15) 8x50 @ :50 (IM Switch) 300 cool down (50 kick/100 swim, repeat) *4200 Total* B: 500 Choice warm up 6x50 @ 1:10 (kick hard on wall between intervals) 6x150 pull @ 2:40 (descend 1-3, 4-6) 6x50 @ 1:10 (vertical kick between intervals) 6x100 pull (3 @ 1:50, 3 @ 1:40) 6x50 @ :60 (non-free/free by 25) 300 cool down (50 kick/100 swim, repeat) *3200 Total* C: 400 Choice warm up 6x50 w/fins w/:10 rest (25 kick/25 swim) 6x150 pull w/:20 rest (descend 1-3, 4-6) 6x50 w/fins w/:10 rest (25 kick/25 swim) 6x50 pull w/:15 rest (2 FAST!, 1 easy) 200 cool down *2400 Total*

**Long Course Meters** A: 200 swim/200 pull/200 kick/200 swim 6x50 @ :60 (descend stroke count 1-6) 4x300 @ 5:30 (50 kick/100 swim, repeat) 4 x [50 pull @ :60      100 pull @ 1:30      150 pull @ 2:15] 6x150 @ 2:45 (50 free/50 non-free/50 free) *4400 Total* B: 200 swim/200 pull/200 kick/200 swim 6x50 @ 1:10 (descend stroke count 1-6) 3x300 @ 6:45 (50 kick/100 swim, repeat) 3 x [50 pull @ :60      100 pull @ 2:00      150 pull @ 3:00] 4x150 3:30 (50 free/50 non-free/50 free) *3500 Total* C: 200 swim/200 pull/200 kick 6x50 w/:10 rest (descend stroke count 1-6) 2x300 w/:20 rest (50 kick/100 swim, repeat) 2 x [50 pull w/:10 rest      100 pull w/:10 rest      150 pull w/:10 rest] 2x150 3:30 (50 free/50 non-free/50 free) *2400 Total*

A: 600 warm up (100 swim/50 kick) 4x100 IM @ 1:45 3x200 swim @ 2:50 4x100 IM @ 1:35 3x200 swim @ 2:40 4x100 IM @ 1:30 3x200 swim @ 2:30 100 easy/recovery 12x50 @ :50 (2 FAST!/1 easy, repeat) 200 cool down *4500 Total* B: 600 warm up (100 swim/50 kick) 4x75 @ 1:30 (free/non-free/free) 3x150 swim @ 2:40 4x75 @ 1:20 (free/non-free/free) 3x150 swim @ 2:30 4x75 @ 1:15 (free/non-free/free) 3x150 swim @ 2:20 50 easy/recovery 9x50 @ :60 (2 FAST!/1 easy, repeat) 200 cool down *3500 Total* C: 600 warm up (100 swim/50 kick) 4x75 w/:15 rest (free/non-free/free) 3x100 pull w/:10 rest 4x75 w/:15 rest (free/non-free/free) 3x100 pull w/:10 rest 9x50 w/:15 rest (2 FAST!/1 easy, repeat) 200 cool down *2500 Total*

I'm so proud to announce that this little blog has won it's first AWARD! Check out the new "badge" on the right side of the screen...we were voted a Top Health and Fitness Blog! Thanks for liking and sharing this site...let's have more happy swimmers around the world! Coach Sara:)

A: 5 minute choice warm up 4x150 @ 2:45 (50 kick/50 drill/50 swim) 4x500 @ 6:45 (25 FAST/100 smooth, repeat) 50 easy/recovery 2 x [4x50 w/band only @ 1:05      3x100 pull @ 1:30 (descend 1-3)] 300 cool down (50 kick/100 swim, repeat) *4300 Total* B: 5 minute choice warm up 4x150 @ 3:15 (50 kick/50 drill/50 swim) 4x400 @ 7:15 (25 FAST/75 smooth, repeat) 50 easy/recovery 2 x [2x50 w/band only @ 1:20      3x100 pull @ 1:50 (descend 1-3)] 200 cool down (50 kick/50 non-free/100 swim) *3500 Total* C: 5 minute choice warm up 3x150 w/fins w/:20 rest (50 kick/50 drill/50 swim) 4x300 w/:30 rest (25 FAST/75 smooth, repeat) 4x75 pull w/:15 rest (descend 1-4) 200 cool down (50 kick/50 non-free/100 swim) *2400 Total*

**Long Course Meters** A: 200 swim/200 pull/200 IM/200 kick/200 swim 6x150 swim @ 2:30 (rotating FAST! 50) 100, 200, 300, 400 pull @ 1:30 per 100 400, 300, 200,100 swim @ 1:35 per 100 (first 25 of each is Tarzan drill) 300 cool down (50 non-free/100 free, repeat) *4200 Total* B: 200 swim/200 pull/200 kick/200 swim 6x150 swim @ 3:10 (rotating FAST! 50) 100, 200, 300, 400 pull @ 2:00 per 100 300, 200,100 swim @ 2:10 per 100 (first 25 of each is Tarzan drill) 300 cool down (50 non-free/100 free, repeat) *3600 Total* C: 200 swim/200 pull/200 kick/200 swim 3x150 swim w/:20 rest (rotating FAST! 50) 3x150 pull w/:20 rest (rotating FAST! 50) 5x100 w/:15 rest (50 non-free/50 free) 200 cool down *2400 Total*

A: 400 swim 300 pull 200 kick 100 non-free 8x50 @ :55 (IM Switch) 300 pull @ 4:30 3x100 swim @ 1:20 (strong) 300 pull @ 4:30 3x100 swim @ 1:15 (strong) 300 pull @ 4:30 3x100 swim @ 2:00 (RACE!) 300 pull @ 4:30 3x100 swim @ 1:40 (IM) 100 easy/recovery 4x50 kick @ :60 4x50 non-free @ :55 4x50 swim @ :50 *4500 Total* B: 400 swim 300 pull 200 kick 100 non-free 6x50 @ 1:10 (drill/swim by 25) 3 x [300 pull @ 6:00      3x100 swim @ 2:00 (FAST!)] 50 easy/recovery 3x50 kick @ 1:20 3x50 non-free @ 1:10 3x50 swim @ :60 *3600 Total* C: 300 swim 300 pull 200 kick 100 non-free 6x50 w/:15 rest (drill/swim by 25) 3 x [200 pull w/:30 rest      4x50 swim w/:20 rest (FAST!)] 100 cool down *2500 Total*

A: 600 warm up (200 free/100 IM, repeat) 8x75 @ 1:20 (kick/drill/swim by 25) 100 kick @ 2:00 100 kick @ 2:00 200 swim @ 2:50 100 kick @ 2:00 200 swim @ 2:50 300 pull @ 4:00 100 kick @ 2:00 200 swim @ 2:50 300 pull @ 4:00 400 IM/free by 50 @ 6:15 100 kick @ 2:00 200 swim @ 2:50 300 pull @ 4:00 400 IM/free by 50 @ 6:15 500 NO Walls w/:30 rest 100 cool down *4800 Total* B: 600 warm up (200 free/100 non-free, repeat) 6x75 @ 1:40 (kick/drill/swim by 25) 100 kick @ 2:45 100 kick @ 2:45 200 swim @ 3:45 100 kick @ 2:45 200 swim @ 3:45 300 pull @ 5:30 100 kick @ 2:45 200 swim @ 3:45 300 pull @ 5:30 400 free/non-free by 50 w/:30 rest 400 NO Walls w/:30 rest 100 cool down *3500 Total* C: 600 warm up (200 free/100 non-free, repeat) 4x75 w/:15 rest (kick/drill/swim by 25) 2 x [100 kick w/:15 rest 200 swim w/:15 rest 300 pull w/:15 rest] 300 NO Walls w/:30 rest 100 cool down *2500 Total*

A: 600 warm up (200 swim/100 kick/200 swim/100 drill) 8x50 @ :60 (easy swim, kick hard on wall until next interval) 4x200 pull @ 2:50 (descend 1-4) 4x150 @ 2:30 (fly/free/back/free/breast/free by 25) 4x100 w/fins @ 1:30 (50 dolphin kick on back/50 swim free) 4x50 w/fins @ :60 (kick as FAST! as possible!) 50 easy swim 20x25 swim (1 FAST!/1ez/2FAST/1ez/3 FAST/etc...fast @ :20/easy @ :30) 600 snake cool down swim *4150 total* B: 600 warm up (200 swim/100 kick/200 swim/100 drill) 6x50 @ 1:10 (easy swim, kick hard on wall until next interval) 3x200 pull @ 3:30 (descend 1-3) 3x150 @ 3:00 (50 non-free/50 free/50 non-free) 3x100 w/fins @ 1:45 (50 dolphin kick on back/50 swim free) 3x50 w/fins @ :60 (kick as FAST! as possible!) 50 easy swim 16x25 swim (3 FAST @ :30/1 easy @ :45) 400 snake cool down swim *3250 total* C: 500 warm up (200 swim/100 kick/200 swim) 4x50 w/:10 rest (easy swim, kick hard on wall for :10 seconds) 3x200 pull w/:20 rest (descend 1-3) 3x150 w/:2...

A: 500 choice warm up 8 minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat) 8x50 drill @ :50 (right arm/left arm by 25, catchup, repeat) 2 x [50 FAST! @ :45      50 easy @ :45      100 FAST! @ 1:30      100 easy @ 1:30      150 FAST! @ 2:15      150 easy @ 2:15] 6 x [75 IM @ 1:15      100 free @ 1:30] 20x25 @ :30 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE) 200 cool down *4200 Total* B: 500 choice warm up 6 minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat) 6x50 drill @ 1:10 (right arm/left arm by 25, catchup, repeat) 3 x [50 FAST! @ :60      50 easy @ :60      100 FAST! @ 2:00      100 easy @ 2:00] 5x150 @ 3:00 (50 non-free/100 free) 10x25 @ :40 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE) 200 cool down *3100 Total* C: 400 choice warm up 4 minute kick w/fins (:30 easy, :30 hard, :15 easy, ...

A: 5x200 w/:20 rest (100 swim/50 kick/50 non-free) 5x200 @ 3:00 (100 IM/100 free) 5x200 pull @ 2:50 (3/5/3/5 by 50) 5x200 swim @ 2:50 (negative split @ 100) 5x200 w/:20 rest (100 swim/50 underwater recovery/50 kick) *5000 Total* B: 5x200 w/:20 rest (100 swim/50 kick/50 non-free) 5x200 pull @ 3:45 (3/5/3/5 by 50) 5x200 swim @ 3:45 (negative split @ 100) 5x100 w/:15 rest (50 underwater-recovery/50 swim) 5x50 @ :60 (easy cool down) *3750 Total* C: 4x200 w/:20 rest (100 swim/50 kick/50 non-free) 4x200 pull w/:20 rest (3/5/3/5 by 50) 4x200 swim w/:20 rest (negative split @ 100) 4x100 w/:15 rest (50 underwater-recovery/50 swim) *2800 Total*

A: 500 swim 400 pull 300 No Walls 200 kick 100 non-free 100, 200, 300, 200, 100 @ 1:25 per 100 (swim) 100, 200, 300, 200, 100 @ 1:20 per 100 (pull) 5x50 kick @ 1:05 (descend 1-5) 5x50 drill @ :50 5x50 @ :45 (25 FAST!/25 easy) 5x50 @ :55 (25 with 3 dolphin dives/25 swim) 100 cool down *4400 Total* B: 500 swim 400 pull 300 No Walls 200 kick 100 non-free 100, 200, 300 @ 1:50 per 100 (swim) 100, 200, 300 @ 1:45 per 100 (pull) 4x50 kick @ 1:15 (descend 1-4) 4x50 drill @ 1:10 4x50 @ :60 (25 FAST!/25 easy) 4x50 @ 1:05 (25 with 3 dolphin dives/25 swim) 100 cool down *3600 Total* C: 300 swim 300 pull 300 No Walls 100, 200, 300 w/:15 rest (swim) 100, 200, 300 w/:15 rest (pull) 2 x [2x50 kick w/:10 rest      2x50 drill w/:10 rest      1x50 swim w/:10 rest (perfect technique)] 100 cool down *2700 Total*