Masters and Triathlon Swimming Workouts by Sara McLarty

A: 800 choice warm up 8x50 @ :60 (25 kick/25 build) 2x400 pull @ 5:45 (negative split @ 200 wall) 4x50 @ :45 (strong effort) 2x300 swim @ 5:00 (no walls/Turn @ the "T") 4x100 @ 1:20 (strong effort) 2x200 @ 3:00 (descend by 50) 4x150 @ 2:20 (100 RACE, rest :05, 50 recovery) 200 cool down *4400 total* B: 600 choice warm up 8x50 @ 1:15 (25 kick/25 build) 2x300 pull @ 5:45 (negative split @ 150 wall) 4x50 @ :55 (strong effort) 2x200 swim @ 4:30 (no walls/Turn @ the "T") 3x100 @ 1:50 (strong effort) 4x150 @ 3:30 (75 RACE, rest :05, 75 recovery) 200 cool down *3300 total* C: 500 choice warm up 8x50 w/:15 rest (25 kick/25 build) 2x300 pull w/:30 rest (negative split @ 150 wall) 4x50 w/:15 rest (strong effort) 2x200 swim w/:30 rest (no walls/Turn @ the "T") 200 cool down *2300 total*

**Long Course Meters** A:800 (200 Swim/200 Kick/200 Drill/200 Pull) 4 x Suicides w/:30 rest (see "Terms" page for explanation) 4 x [200 pull @ 3:15 (smooth)      100 pull @ 1:30 (FAST!) 1x400 (strong effort) (:05 rest every 100m) 1x400 IM (kick/drill/swim/free by 25) 1x400 (strong effort) (:05 rest every 100m) 200 cool down *4200 total* B: 800 (200 Swim/200 Kick/200 Drill/200 Pull) 3 x Suicides w/:30 rest (see "Terms" page for explanation) 3 x [200 pull @ 4:00 (smooth)      100 pull @ 2:00 (FAST!) 1x300 (strong effort) (:05 rest every 100m) 1x300 (kick/drill/swim by 25) 1x300 (strong effort) (:05 rest every 100m) 200 cool down *3400 total* C: 800 (200 Swim/200 Kick/200 Drill/200 Pull) 3 x Suicides w/:30 rest (see "Terms" page for explanation) 3 x [200 pull w/:20 rest (smooth)      100 pull w/:10 rest (FAST!) 100 cool down *2400 total*

A: 800 snake warm up (kick every 4th length) 9x50 @ :60 (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat) 3 x [50 RACE @ :45      50 easy/recovery @ :60      100 RACE @ 1:15      50 easy/recover @ :60      150 RACE @ 2:00      200 easy pull @ 4:00] 6x150 @ 2:30 (IM/free by 25) 200 cool down *4200 total* B: 800 snake warm up (kick every 4th length) 9x50 @ 1:10 (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat) 3 x [50 RACE @ :50      50 easy/recovery @ 1:10      100 RACE @ 1:30      200 easy pull @ 5:00] 4x150 @ 3:00 (free/non-free/free by 50) 200 cool down *3300 total* C: 600 snake warm up (kick every 4th length) 6x50 w/:15 rest (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat) 2 x [50 RACE w/:10 rest      50 easy/recovery w/:30 rest      100 RACE w/:10 rest      200 easy pull w/2:...

A: 500 choice warm up 8x75 @ 1:20 (kick/drill/swim by 25) 8x50 @ :60 (with Band only) 4x300 swim @ 5:30 (descend 1-4) 4x300 pull @ 5:30 (descend 1-4) 300 cool down (50 back/50 swim) *4200 total* B: 500 choice warm up 8x75 @ 1:45 (kick/drill/swim by 25) 8x50 @ 1:15 (with Band only) 4x200 swim @ 3:45 (descend 1-4) 4x200 pull @ 3:45 (descend 1-4) 300 cool down (50 non-free/50 swim) *3400 total* C: 400 choice warm up 4x75 w/:15 rest (kick/drill/swim by 25) 4x50 w/:15 rest (with Band only) 3x200 swim w/:20 rest (descend 1-4) 3x200 pull w/:20 rest (descend 1-4) 300 cool down (50 non-free/50 swim) *2400 total*

Warm-up: 300 swim/300 pull/200 kick Pre-Main set: 4 x 25 kick 2 x 50 Drill 100 swim @ 85-90% effort -Repeat above 4-5x 20 x 25 (fast on :20, :25, :30 sec/ez on :30, :40) -1 fast/1 ez -2 fast/1 ez -3 fast/1 ez.... Main set: 5-6 x 150 (on 2:15, 2:40, 2:50) -25 kick/50 swim build/25 kick/50 swim build 400-600 pull -100 strong/100 ez, repeat Cool down: 150-200 choice

Friday, February 15th, 2013 was my LAST day coaching the Masters swim group at the National Training Center in Clermont, FL, USA. I have decided to step back from coaching to focus more on my professional triathlon career. Coach Misty Becerra has been coaching the PM Masters Swim sessions and she will now take over the AM sessions as well. Training will continue as scheduled! The past 4.5 years of coaching on the pool deck 3 mornings each week has been an amazing experience. I have learned so much, met so many people, and have tons of great memories. This workout blog has been a fantastic way to share the fun that we have in Clermont with swimmers, triathletes, and fitness fanatics all over the world. I am so glad that you have found, used, and loved the swimming workouts that are posted here. My tentative plan is to CONTINUE to post workouts 3 times each week! While these future workouts wont been tested on my swimmers...they will be edited versions of what I am personally swimm...

A: 200 swim/200 pull/200 kick/200 swim 400 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat) 16x25 @ :30 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat) 6 x [75 RACE! w/:05 rest      75 easy/recovery w/:45 rest] 600 pull (3/5/7 breathing pattern by 50) 6 x Kickboard-Wars (kick against partner for :15 seconds, swim easy 25) 300 cool down (50 Frog/100 swim, repeat) *3700 total* B: 200 swim/200 pull/200 kick/200 swim 400 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat) 12x25 @ :40 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat) 6 x [50 RACE! w/:05 rest      50 easy/recovery w/:45 rest] 450 pull (3/5/7 breathing pattern by 50) 6 x Kickboard-Wars (kick against partner for :15 seconds, swim easy 25) 300 cool down (50 Frog/100 swim, repeat) *3200 total* C: 200 swim/200 pull/200 kick 300 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat) 8x25 @ :50 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat) 5 x [50 RACE! w/:05 ...

A: 600 warm up (200 swim/100 kick) 4x300 @ 4:30 (100 free/100 IM/100 free) 6x200 pull @ 2:50 (descend 1-3, 4-6) 6x150 @ 2:30 (50 kick/100 swim) 300 cool down (50 non-free/100 free, repeat) *4200 Total* B: 600 warm up (200 swim/100 kick) 3x300 @ 5:30 (100 free/50 non-free, repeat) 4x200 pull @ 3:40 (descend 1-4) 4x150 @ 3:20 (50 kick/100 swim) 300 cool down (50 non-free/100 free, repeat) *3200 Total* C: 600 warm up (200 swim/100 kick) 2x300 w/:30 rest (100 free/50 non-free, repeat) 3x200 pull w/:20 rest (descend 1-3) 3x150 w/:15 rest (50 kick/100 swim) 150 cool down (50 non-free/100 free) *2400 Total*

**Long Course Meters** Warm up for ALL groups: 400 swim 300 pull 200 kick 100 drill A: 6x50 @ :55 (descend stroke count 1-6) 4x250 swim @ 4:10 (descend 1-4) 6x50 pull @ :55 (breathing every 7 strokes) 4x250 pull @ 3:55 (descend 1-4) 6x50 @ :55 (IM/free by 25) 300 cool down (50 kick/100 swim, repeat) *4200 Total* B: 6x50 @ 1:10 (descend stroke count 1-6) 4x150 swim @ 3:00 (descend 1-4) 6x50 pull @ 1:05 (breathing every 7 strokes) 4x150 pull @ 2:55 (descend 1-4) 6x50 @ 1:10 (non-free/free by 25) 300 cool down (50 kick/100 swim, repeat) *3400 Total* C: 6x50 w/:10 rest (descend stroke count 1-6) 4x150 swim w/:20 rest (descend 1-4) 4x150 pull w/:20 rest (descend 1-4) 100 cool down *2600 Total*

With the sudden name/address change for the blog, I've received quite a few emails from followers and fans of the swim workouts. Thank you to everyone that emailed me to let me know the blog was "missing" and "not found". It is always a pleasure to read personal stories of how the workouts have helped/inspired/motivated/encouraged/spiced-up/enhanced/etc your swim training. I have been swimming competitively for 25 years and I know how much of a difference a creative workout can do for your mentality and sanity. It is a pleasure to provide these unique workouts for my swimmers in Clermont, Florida and for the rest of you all around the world! Please spread the word about the blog site and I wish everyone Happy Swimming! Coach Sara:)

Everyone: 10 minute choice warm up 6 minute kick (:35 seconds easy, :25 seconds HARD w/Tombstone kickboard) A: 14x50 (1fast/1ez/2fast/1ez/3fast/1ez/4fast/1ez) fast @ :40, ez @ :50 6x125 @ 2:30 (25 Frog/25 FAST@!/75 smooth) 6x50 @ :55 (catch up with stick or single paddle) 6x50 @ :50 (Shark drill) 9x100 swim (2 FAST! @ 1:10/1 easy @ 1:45) 400 cool down (50 kick/50 backstroke/100 swim, repeat) *4100 Total* B: 9x50 (2 FAST! @ :50/1 easy @ 1:10) 4x125 @ 3:00 (25 Frog/25 FAST@!/75 smooth) 6x50 @ 1:05 (catch up with stick or single paddle) 6x50 @ :60 (Shark drill) 6x100 swim (2 FAST! @ 1:45/1 easy @ 2:15) 300 cool down (50 kick/100 swim, repeat) *3200 Total* C: 6x50 w/:15 rest (2 FAST!/1 easy) 4x75 w/:30 rest (25 Frog/25 FAST@!/25 smooth) 5x50 w/:15 rest (catch up with stick or single paddle) 5x50 w/:15 rest (Shark drill) 6x100 swim w/:20 rest (2 FAST!/1 easy) 100 cool down *2400 Total*

Hey Swimmers & Triathletes! I renamed the free swim workout blog but congratulations on finding the new location. Make sure to change your "Favorites" link to the new blog address so you don't have trouble next time. Oh, and don't forget to share this with your friends, teammates, and training partners! Happy Swimming, Coach Sara:)

A: 500 choice warm up 8x75 @ 1:20 (kick/drill/swim by 25, reverse IM order) 6x150 swim @ 2:10 (rotating fast 50) 6x50 @ :50 (descend stroke count 1-6) 500 swim (No Walls!) 6x50 @ :50 (25 Tarzan drill/25 swim) 4x200 @ 3:00 (100 IM/100 free) 4x75 @ 1:45 (25 Frog/50 swim) 100 cool down *4300 Total* B: 500 choice warm up 6x75 @ 1:45 (kick/drill/swim by 25) 6x150 swim @ 2:50 (rotating fast 50) 4x50 @ :60 (descend stroke count 1-4) 400 swim (No Walls!) 4x50 @ :60 (25 Tarzan drill/25 swim) 4x150 pull @ 2:45 (descend 1-4) 150 as 25 Frog/50 swim, repeat 100 cool down *3500 Total* C: 400 choice warm up 4x75 w/:15 rest (kick/drill/swim by 25) 6x150 swim w/:20 rest (rotating fast 50) 4x50 w/:15 rest (descend stroke count 1-4) 300 swim (No Walls!) 4x50 @ :60 (25 Tarzan drill/25 swim) 150 as 25 Frog/50 swim, repeat *2400 Total*

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