Masters and Triathlon Swimming Workouts by Sara McLarty

Hi All! Thanks for  sharing  your personal stories...I'm happy to read about all the happy swimmers around the world that use these fun workouts. ********************************************************* Hello- My friend tipped me off to your workouts and I'd like to share his sentiments... Thank you for posting all of these workouts!  I've just gotten into triathlon training in the last few months, and while I've gotten better just doing my own thing, since I've started to do some of your workouts, I've gotten significantly faster and better conditioned!  I really appreciate someone who can design several workouts that I can use to help get my swimming abilities to the next level! Thanks again!

A: 500 Choice Swim, 400 Pull, 300 IM (25 Kick/25 Drill/25 Swim), 200 Kick, 100 Drill 10x25 @ :25 (first 10 strokes FAST!) 10x25 @ :20 (Paddles only) 500 Pull w/:45 rest (3/5/7 breathing pattern by 50) 2 x [5x50 @ :45 (swim, 25 FAST/25 easy)      300 Pull w/:30 rest (3/5/7 breathing pattern by 50)] 4x75 @ 1:15 (25 Kick/25 Drill/25 Swim) 200 cool down *4100 total* B: 500 Choice Swim, 400 Pull, 200 Kick, 100 Drill 10x25 @ :40 (first 10 strokes FAST!) 10x25 @ :30 (Paddles only) 400 Pull w/:45 rest (3/5 breathing pattern by 50) 2 x [4x50 @ :55 (swim, 25 FAST/25 easy)      200 Pull w/:30 rest (3/5 breathing pattern by 50)] 4x75 @ 1:40 (25 Kick/25 Drill/25 Swim) 200 cool down *3400 total* C: 400 Choice Swim, 300 Pull, 200 Kick, 100 Drill 10x25 w/:15 rest (first 10 strokes FAST!) 10x25 w/:10 rest (Paddles only) 2 x [4x50 w/:15 rest (swim, 25 FAST/25 easy)      200 Pull w/:30 rest (3/5 breathing pattern by 50)] 200 cool dow...

A: 400 swim/300 Pull/200 Drill/100 kick 8x25 @ :30 (IM order) 4x50 @ 1:00 (IM order 25 drill/25 swim) 8x25 free @ :30 (1 easy/1 build) 4x50 free @ :45 (All FAST!) 8x25 @ :30 (4 Kick/4 Swim) 4x50 @ :40 (All FAST!) 100 easy/recovery 10x50 @ :60 (25 easy, climb out, dive in, 25 FAST! 4x150 @ 2:30 (50 Kick/100 IM) 300 Pull w/:30 rest (No Walls) 300 Pull w/:30 rest (100 FAST!/100 strong/100 easy) 200 cool down *4000 Total* B: 400 swim/300 Pull/200 Drill/100 kick 8x25 @ :40 (descend stroke count 1-4, 5-8) 4x50 @ 1:10 (25 drill/25 swim) 8x25 @ :40 (1 easy/1 build) 4x50 @ :50 (All FAST!) 100 easy/recovery 10x50 @ 1:15 (25 easy, climb out, dive in, 25 FAST! 4x150 @ 3:30 (50 Kick/50 non-free/50 free) 300 Pull w/:30 rest (No Walls) 200 cool down *3300 Total* C: 400 swim/300 Pull/200 Drill/100 kick 8x25 w/:10 rest (descend stroke count 1-4, 5-8) 4x50 w/:15 rest (25 drill/25 swim) 8x25 w/:10 rest (1 easy/1 build) 4x50 w/:20 rest (All FAST!) 100 easy/recovery 10x5...

A: 200 Swim/100 Drill/200 Pull/100 IM Drill 20x50 @ :50 (5: catchup w/stick, 5: build, repeat) Timed 15 Minute Swim (Record how many laps completed) 20x25 @ :30 (3 Breaths/2 Breaths/1 Breaths/0 Breaths by 25) 2x400 Pull w/:30 rest (200 build/200 strong) 200 cool down (50 kick/50 frog/100 swim) *4100 Total* B: 200 Swim/100 Drill/200 Pull/100 Drill 16x50 @ :60 (4: catchup w/stick, 4: build, repeat) Timed 15 Minute Swim (Record how many laps completed) 20x25 @ :40 (3 Breaths/2 Breaths/1 Breaths/0 Breaths by 25) 400 Pull w/:30 rest (200 build/200 strong) 200 cool down (50 kick/50 frog/100 swim) *3500 Total* C: 200 Swim/100 Drill/200 Pull/100 Drill 8x50 w/:15 rest (4: catchup w/stick, 4: build) Timed 15 Minute Swim (Record how many laps completed) 12x25 w/:15 rest (3 Breaths/2 Breaths/1 Breaths/0 Breaths by 25) 300 Pull w/:30 rest (200 build/200 strong) 200 cool down (50 kick/50 frog/100 swim) *2400 Total*

**Long Course Meters** ALL: 500 warm up (200 Swim/50 Kick, repeat) 6x50 w/:10 rest (your choice drill) A: 3x200 @ 3:00 (1 easy/1 medium/1 FAST!) 6x150 @ 2:40 (50 FAST!/100 smooth) 9x100 IM (3 Kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:50) 12x50 @ :55 w/fins (descend stroke count 1-6/7-12) 200 choice cool down *4000 Total* B: 3x200 @ 4:20 (1 easy/1 medium/1 FAST!) 4x150 @ 3:10 (50 FAST!/100 smooth) 9x100 (3 Kick @ 3:00, 3 drill @ 2:45, 3 swim @ 2:10) 6x50 @ 1:10 w/fins (descend stroke count 1-6) 200 choice cool down *3400 Total* C: 3x200 w/:30 rest (1 easy/1 medium/1 FAST!) 9x100 w/:20 rest (3 Kick, 3 drill, 3 swim) 200 choice cool down *2500 Total*

**Long Course Meters** A: 500 warm up (200 Swim/50 Kick) 5x200 Pull @ 3:00 (descend 1-5) 4x50 kick @ 1:15 6x150 Pull @ 2:30 (50 easy/50 medium/50 FAST!) 4x50 Catch-up drill @ :60 8x100 Swim @ 1:40 (descend 1-4, 5-8) 4x50 swim @ :60 (start in middle of pool & work on flip turns) 200 cool down *4000 Total* B: 500 warm up (200 Swim/50 Kick) 4x200 Pull @ 4:00 (descend 1-4) 4x50 kick @ 1:40 4x150 Pull @ 3:00 (50 easy/50 medium/50 FAST!) 4x50 Catch-up drill @ 1:20 6x100 Swim @ 2:00 (descend 1-3, 4-6) 4x50 swim @ 1:20 (start in middle of pool & work on flip turns) 200 cool down *3300 Total* C: 500 warm up (200 Swim/50 Kick) 3x200 Pull w/:20 rest (descend 1-3) 4x50 kick w/:20 rest 4x150 Pull w/:20 rest (50 easy/50 medium/50 FAST!) 4x50 Catch-up drill w/:15 rest 200 cool down *2300 Total*

A. 10 minute choice warm-up 5 min kick (:30 ez/:30 FAST!) 2x50 pull @ :50 (Shark Drill) 4x75 pull @ 1:10 (50 smooth/25 FAST!) 6x100 pull @ 1:30 (odds: easy/evens: FAST!) 100 swim (easy/recovery) 2x50 swim @ :50 (Build each 50) 4x75 swim @ 1:10 (50 smooth/25 FAST!) 6x100 swim @ 1:30 (ALL FAST!) 100 swim (easy/recovery) 8x50 @ :50 (start in middle of pool; practice flip turns!) 6x150 @ 2:20 (50 Kick/100 swim) 200 cool down *4400 Total* B. 10 minute choice warm-up 5 min kick (:30 ez/:30 FAST!) 2x50 pull @ :60 (Shark Drill) 4x75 pull @ 1:30 (50 smooth/25 FAST!) 6x100 pull @ 2:00 (odds: easy/evens: FAST!) 100 swim (easy/recovery) 2x50 swim @ :60 (Build each 50) 4x75 swim @ 1:30 (50 smooth/25 FAST!) 6x100 swim @ 2:00 (ALL FAST!) 100 swim (easy/recovery) 8x50 @ 1:10 (start in middle of pool; practice flip turns!) 200 cool down *3300 Total* C. 10 minute choice warm-up 5 min kick (:30 ez/:30 FAST!) 2x50 pull w/:10 rest (Shark Drill) 4x75 pull w/:20 rest...

A: 1000 Choice warm up 2x100 pull @ 1:20 2x50 pull @ :45 2x150 pull @ 2:10 2x50 pull @ :45 2x200 pull @ 2:50 2x50 pull @ :45 20x25 swim @ :20 (Make them!!) 8x75 @ 1:10 (back/breast/free) 600 w/Fins (100 swim/50 kick) 200 cool down *4100 Total* B: 800 Choice warm up 2x100 pull @ 1:50 2x50 pull @ :55 2x150 pull @ 2:45 2x50 pull @ :55 2x200 pull @ 3:40 2x50 pull @ :55 20x25 swim @ :30 (All FAST!) 600 w/Fins (100 swim/50 kick) 200 cool down *3300 Total* C: 600 Choice warm up 3 x [2x150 pull w/:20 rest (smooth)      2x50 pull w/:10 rest (FAST!)] 300 w/Fins (100 swim/50 kick) 200 cool down *2300 Total*

A: 3x300 warm up w/:20 rest 6x50 @ :60 w/band only 2 x [100 @ 1:15 (FAST)      200 @ 2:50 (smooth)      2x50 @ :40 (FAST)      200 @ 2:50 (smooth)      4x25 @ :20 (FAST)      200 @ 2:50 (smooth)      1x300 pull w/:45 rest (easy/recovery)] 400 IM (kick/drill/swim/free by 25) 300 cool down (50 kick/100 swim) *4300 Total* B: 3x300 warm up w/:20 rest 6x50 @ 1:15 w/band only 2 x [100 @ 1:40 (FAST)      200 @ 4:00 (smooth)      2x50 @ :50 (FAST)      200 @ 4:00 (smooth)      4x25 @ :30 (FAST)      200 @ 4:00 (smooth)      1x200 pull w/:45 rest (easy/recovery)] 200 cool down *3600 Total* C: 3x200 warm up w/:20 rest 6x50 w/:15 rest w/band only 4 x [100 w/:10 rest (FAST)      200 w/:30 rest (smooth) 300 cool down (50 kick/100 swim) *2400 Total*

A: 600 Choice/600 Pull 20x25 @ :30 (IM Order, 2 Drill/3 Swim) 15x50 @ :50 (3/5/7 breathing pattern by 50) 5x100 Pull @ 1:20 (Ascend 1-5) 5x100 IM @ 1:40 (Ascend 1-5) 2x250 Snake Swim (#1 25 Tarzan/25 Swim; #2 25 Kick/25 Swim) 200 choice cool down *4100 Total* B: 500 Choice/500 Pull 20x25 @ :30 (2 Drill/3 Swim) 15x50 @ :60 (3/5/7 breathing pattern by 50) 5x100 Pull @ 1:45 (Ascend 1-5) 2x250 Snake Swim (#1 25 Tarzan/25 Swim; #2 25 Kick/25 Swim) 200 choice cool down *3400 Total* C: 400 Choice/400 Pull 20x25 w/:15 rest (2 Drill/3 Swim) 12x50 pull w/:15 rest (3/5/7 breathing pattern by 50) 2x250 Snake Swim (#1 25 Tarzan/25 Swim; #2 25 Kick/25 Swim) 100 choice cool down *2500 Total*

**Long Course Meters** A: 300 Swim/200 Kick/100 IM Drill 4x150 @ 3:00 (50 Kick/100 Build) 2x200 IM @ 3:30 (25 Kick/25 Drill) 6x50 pull @ :50 (25 Fast/25 easy) 6x100 pull @ 1:40 (50 Fast/50 ez) 6x200 pull @ 3:10 (100 Fast/100 ez) 400 cool down (50 kick/50 sailboat drill/100 swim, repeat) *total 4100* B: 300 Swim/200 Kick/100 Drill 4x150 @ 4:00 (50 Kick/100 Build) 6x50 pull @ 1:10 (25 Fast/25 easy) 5x100 pull @ 2:00 (50 Fast/50 ez) 4x200 pull @ 4:00 (100 Fast/100 ez) 400 cool down (50 kick/50 sailboat drill/100 swim, repeat) *total 3200* C: 300 Swim/200 Kick/100 Drill 4x150 w/:30 rest (50 Kick/100 Build) 6x50 pull w/:15 rest (25 Fast/25 easy) 5x100 pull w/:20 rest (50 Fast/50 ez) 200 cool down (50 kick/50 sailboat drill/100 swim) *total 2200*

ALL Groups: 400 choice swim/200 kick/200 pull A: 8x75 @ 1:20 (25 kick/25 drill/25 build) 6x100 @ 1:40 (50 RACE!/50 recovery) 6x150 @ 2:30 (50 FAST kick/100 recovery pull w/buoy only) 5x100 @ 2:00 (75 RACE!/25 recovery) 600 cool down (50 non-free/100 free) *4000 Total* B: 6x75 @ 1:45 (25 kick/25 drill/25 build) 4x100 @ 2:15 (50 RACE!/50 recovery) 4x150 @ 3:30 (50 FAST kick/100 recovery pull w/buoy only) 4x100 @ 2:30 (75 RACE!/25 recovery) 600 cool down (50 non-free/100 free) *3200 Total* C: 4x75 w/:15 rest (25 kick/25 drill/25 build) 3x100 w/:20 rest (50 RACE!/50 recovery) 3x150 w/:30 rest (50 FAST kick/100 recovery pull w/buoy only) 3x100 w/:30 rest (75 RACE!/25 recovery) 300 cool down (50 non-free/100 free) *2400 Total*

** Long Course Meters** ALL Groups: 300 swim/300 pull/100 kick/100 drill 8x50 w/:10 rest (#1-4: descend stroke count #5-8: build) A: 500 pull/:10 rest/100 swim FAST!/:45 rest 400 pull/:10 rest/200 swim FAST!/:45 rest 300 pull/:10 rest/300 swim FAST!/:45 rest 200 pull/:10 rest/400 swim FAST!/:45 rest 100 pull/:10 rest/500 swim FAST!/:45 rest 200 cool down *4400 Total* B: 400 pull/:10 rest/100 swim FAST!/:60 rest 300 pull/:10 rest/200 swim FAST!/:60 rest 200 pull/:10 rest/300 swim FAST!/:60 rest 100 pull/:10 rest/400 swim FAST!/:60 rest 200 cool down *3400 Total* C: 300 pull/:10 rest/100 swim FAST!/:60 rest 200 pull/:10 rest/200 swim FAST!/:60 rest 100 pull/:10 rest/300 swim FAST!/:60 rest 100 cool down *2500 Total*