Masters and Triathlon Swimming Workouts by Sara McLarty

Thanks for the email N.S.!! ************************************ I just wanted to thank you for your time online! I use your website all the time and have given out the link to many people who are interested in learning/improving their swim.  I taught myself how to swim when I was starting to get more competitive with triathlons. I am now part of the All Army Triathlon team. I use your workouts to stay motivated, which can sometimes be difficult in the pool, but I always have a goal now.  Keep up the great work!

A: 600 warm up (200 Pull/100 Shark drill, repeat) 4x100 @ 1:30 w/Fins (50 kick/50 swim) 400 IM (25 Kick/25 drill/25 Swim/25 free) 4x50 @ :50 (Fingertip Drag drill) 200 swim (no walls) 4x50 @ :55 (Single Arm drill) 400 Pull (200 easy/200 Strong) 4x50 IM @ 1:00 (25 drill/25 swim) 600 (200 pull/200 IM/200 pull) 4 x [2x50 @ :60 (Kick)       2x100 @ 1:30 (Swim)] 4x75 @ 1:30 (with band only) 200 cool down *4900 total* B: 600 warm up (200 Pull/100 Shark drill, repeat) 4x100 @ 1:45 w/Fins (50 kick/50 swim) 4x50 @ :60 (Fingertip Drag drill) 200 swim (no walls) 4x50 @ :65 (Single Arm drill) 400 Pull (200 easy/200 Strong) 4x50 @ 1:15 (25 non-free/25 free) 3 x [2x50 @ 1:15 (Kick)       2x100 @ 1:50 (Swim)] 200 cool down *3700 total* C: 600 warm up (200 Pull/100 Shark drill, repeat) 4x100 w/:15 rest w/Fins (50 kick/50 swim) 4x50 w/:10 rest (Fingertip Drag drill) 200 swim (no walls) 4x50 w/:15 rest (Single Arm drill) 400 Pull (200 easy/...

**Long Course Meters** A: 300 Swim/200 Pull/100 Kick 6x50 swim @ 1:00 (build each 50) 8x100 pull @ 1:40 (descend 1-4, 5-8) 6x50 @ :55 (1 fast/1 ez) 500 with Fins (100 RACE!/400 at 90% effort) 100 recovery swim (no fins) 10x50 @ 1:10 (start at center of pool, swim to the wall, climb out, dive in, FAST! 25) 8x50 @ 1:15 (15 sec Vertical Kick/25 FAST!/25 easy) 4x100 w/fins @ 1:50 (50 w/Dolphin Dives to floor/50 regular Swim) 200 cool down *4100 Total* B: 300 Swim/200 Pull/100 Kick 6x50 swim @ 1:15 (build each 50) 6x100 pull @ 2:10 (descend 1-3, 4-6) 6x50 @ 1:15 (1 fast/1 ez) 400 with Fins (100 RACE!/300 at 90% effort) 100 recovery swim (no fins) 6x50 @ 1:30 (start at center of pool, swim to the wall, climb out, dive in, FAST! 25) 6x50 @ 1:40 (15 sec Vertical Kick/25 FAST!/25 easy) 3x100 w/fins @ 2:15 (50 w/Dolphin Dives to floor/50 regular Swim) 200 cool down *3400 Total* C: 300 Swim/200 Pull/100 Kick 6x50 swim w/:15 rest (build each 50) 6x100 pull w/:20 rest...

A: 500 Choice, 400 Pull, 300 IM (25 Kick/25 Drill/25 Swim), 200 Kick, 100 Drill 8x25 @ :30 (25 Fast/25 Ez) 6x50 swim @ :45 100 ez with pull buoy 5x50 swim @ :40 100 ez with pull buoy 4x50 swim @ :35 100 ez with pull buoy 300 swim w/No Walls 8x75 @ 1:10 (25 Fast, start under flags/50 ez) 8x75 @ 1:15 (25 Kick FAST!/50 swim) 200 cool down *4400 total* B: 500 Choice, 400 Pull, 300 no walls, 200 Kick, 100 Drill 8x25 @ :40 (25 Fast/25 Ez) 4x50 swim @ :55 100 ez with pull buoy 4x50 swim @ :50 100 ez with pull buoy 4x50 swim @ :45 200 swim w/No Walls 4x75 @ 1:30 (25 Fast, start under flags/50 ez) 4x75 @ 1:45 (25 Kick FAST!/50 swim) 200 cool down *3500 total* C: 400 Choice, 300 Pull, 200 no walls, 100 Kick 8x25 w/:10 rest (25 Fast/25 Ez) 200 swim w/No Walls 6x75 w/:20 rest (25 Fast, start under flags/50 ez) 6x75 w/:20 rest (25 Kick FAST!/50 swim) 200 cool down *2500 total*

A: 15 min swim as (100 swim/100 kick/100 Drill) 6x50 @ 1:00 w/fins (25 underwater kick/25 swim) 4x75 swim @ 1:10 (25 FAST!/50 strong) 3x100 swim @ 1:30 (50 Fast/50 ez) 2x200/150/100/50 pull @ :45 per 50 (negative split each segment) 8x75 swim @ 1:20 (FAST! no walls) 4x150 @ 2:10 (100 with pull buoy/50 without) 400 Swim (25 Swim ez/25 Fast from a dive) 200 cool down *4600 Total* B: 15 min swim as (100 swim/100 kick/100 Drill) 6x50 @ 1:15 w/fins (25 underwater kick/25 swim) 4x75 swim @ 1:30 (25 FAST!/50 strong) 3x100 swim @ 2:00 (50 Fast/50 ez) 2x200/150/100/50 pull @ :55 per 50 (negative split each segment) 4x75 swim @ 1:45 (FAST! no walls) 300 Swim (25 Swim ez/25 Fast from a dive) 200 cool down *3500 Total* C: 15 min swim as (100 swim/100 kick/100 Drill) 6x50 w/:15 rest w/fins (25 underwater kick/25 swim) 4x75 swim w/:20 rest (25 FAST!/50 strong) 3x100 swim w/:20 rest (50 Fast/50 ez) 200/150/100/50 pull w/:15 rest between each segment (negative split each) ...

**Long Course Meters** A: 600 Choice warm up/400 Pull 5x50 @ :60 (Catch-up drill) 5x50 @ :60 (25 FAST!/25 easy) 2 x [400 Pull (3/5 breathing pattern by 50)      4x100 swim @ 1:40 (strong effort)      2x150 @ 2:50 (50 Kick/100 Swim)] 4x50 @ 1:30 (25 underwater/25 backstroke) 300 Snake Swim cool down *4200 total* B: 500 Choice warm up/300 Pull 5x50 @ 1:15 (Catch-up drill) 5x50 @ 1:15 (25 FAST!/25 easy) 2 x [300 Pull (3/5 breathing pattern by 50)      3x100 swim @ 2:00 (strong effort)      2x150 @ 4:00 (50 Kick/100 Swim)] 4x50 @ 2:00 (25 underwater/25 backstroke) 100 cool down *3400 total* C: 400 Choice warm up/300 Pull 4x50 w/:15 rest (Catch-up drill) 4x50 w/:15 rest (25 FAST!/25 easy) 300 Pull (3/5 breathing pattern by 50) 3x100 swim w/:20 rest (strong effort) 2x150 w/:30 rest (50 Kick/100 Swim)] 100 cool down *2200 total*

A: 400 Choice/100 Kick w/:20 rest 300 Pull/100 Kick w/:20 rest 200 IM/100 Kick w/:20 rest 100 Drill/100 Kick w/:20 rest 20x25 swim (2 FAST! @ :20/ 2 easy @ :30) 8x150 @ 2:15 (25 Kick/25 Sailboat drill/100 Build) 10x25 swim @ :30 (Start in middle of pool, climb out at wall & Dive back in) 5x100 swim @ 2:00 (RACE! from a dive!) 300 cool down *4100 Total* B: 400 Choice/100 Kick w/:20 rest 300 Pull/100 Kick w/:20 rest 200 non-free/100 Kick w/:20 rest 100 Drill/100 Kick w/:20 rest 16x25 swim (2 FAST! @ :30/ 2 easy @ :40) 4x150 @ 3:00 (25 Kick/25 Sailboat drill/100 Build) 8x25 swim @ :30 (Start in middle of pool, climb out at wall & Dive back in) 4x100 swim @ 2:00 (RACE! from a dive!) 300 cool down *3300 Total* C: 400 Choice/100 Kick w/:20 rest 300 Pull/100 Kick w/:20 rest 200 non-free/100 Kick w/:20 rest 100 Drill/100 Kick w/:20 rest 12x25 swim w/:15 rest (2 FAST!/2 easy) 8x25 swim w/:10 rest (Start in middle of pool, climb out at wall & Dive back i...

A: 900 warm up (300 swim/300 pull/300 IM) 8x25 @ :30 Kick 8x25 @ :30 (IM order, 2 of each stroke) 8x25 @ :30 (descend 1-4, 5-8) 700 w/Fins & Paddles (negative split) 500 Pull (3/5 breathing pattern by 100) 300 IM (75 each stroke) 3x200 @ 3:00 (50 kick/50 non-free/100 @ 90%) 8x50 @ :50 swim (Reverse Circle Swim) 300 choice ez *4300 Total* B: 900 warm up (300 swim/300 pull/300 non-free) 8x25 @ :45 Kick 8x25 @ :40 (descend stroke count 1-4, 5-8) 8x25 @ :40 (descend 1-4, 5-8) 600 w/Fins & Paddles (negative split) 400 Pull (3/5 breathing pattern by 100) 200 swim (50 free/50 non-free, repeat) 8x50 @ :60 swim (Reverse Circle Swim) 300 choice ez *3400 Total* C: 600 warm up (300 swim/300 pull) 8x25 w/:15 rest (Kick) 8x25 w/:15 rest Swim (descend stroke count 1-4, 5-8) 8x25 w/:15 rest Swim (descend 1-4, 5-8) 500 w/Fins & Paddles (negative split) 300 Pull (3/5 breathing pattern by 100) 200 swim (50 free/50 non-free, repeat) 4x50 w/:15 rest swim (Revers...

**Long Course Meters** A: 500 choice warm up 8x150 @ 2:45 (50 kick/100 swim) 4x300 pull @ 4:30 (descend 1-4) 8x50 @ 1:10 (25 non-free drill/25 free) 9x100 @ 1:45 (2: IM FAST!, 1: easy free, repeat) 200 cool down *4400 Total* B: 500 choice warm up 6x150 @ 15 sec rest b/w each (50 kick/100 swim) 4x200 pull @ 3:45 (descend 1-4) 6x50 @ 1:20 (non-free/free) 6x100 swim (2: FAST! @ 1:50, 1: easy @ 2:15, repeat) 200 cool down *3400 Total* C: 400 choice warm up 6x150 w/:15 rest (50 kick/100 swim) 4x150 pull w/:20 rest (descend 1-4) 6x50 w/:20 rest (non-free/free) 150 cool down *2500 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*

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 Pop-Ups at opposite end of the pool) 300 cool down (50 Frog/100 swim, repeat) *360...

A: 10 minute choice swim warm up 6x100 @ 2:00 (kick/drill/swim/build by 25) 12x50 @ :50 (2 FAST!, 2 easy, repeat) 6x300 @ 4:30 (2 swim, 2 pull, 2 FAST! from a dive!) 4x75 @ 1:10 (25 non-free/50 free build) 600 pull (3/5/7 breathing pattern by 50) 200 Choice cool down *4600 total* B: 10 minute choice swim warm up 5x100 @ 2:30 (kick/drill/swim/build by 25) 8x50 @ :60 (2 FAST!, 2 easy, repeat) 6x250 @ 4:40 (2 swim, 2 pull, 2 FAST! from a dive!) 4x75 @ 1:30 (25 non-free/50 free build) 300 pull (3/5/7 breathing pattern by 50) 200 Choice cool down *3600 total* C: 10 minute choice swim warm up 4x100 w/:30 rest (kick/drill/swim/build by 25) 8x50 w/:20 rest (2 FAST!, 2 easy, repeat) 6x150 w/:30 rest (2 swim, 2 pull, 2 FAST! from a dive!) 4x75 w/:15 rest (25 non-free/50 free build) 100 Choice cool down *2400 total*