Masters and Triathlon Swimming Workouts by Sara McLarty

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**Long Course Meters** A: 600 (100 swim/50 Kick) w/:30 rest 400 (100 free/100 IM) w/:30 rest 500 pull (breathe every 3/5 by 100) w/:30 rest 500 w/paddles & fins (all FAST!) w/:30 rest 500 (200 build/50 kick) w/:30 rest 4x200 IM @ 4:10 (25 kick/25 drill) 4x150 pull @ 2:30 (100 FAST!/50 easy) 6x50 w/fins @ :55 (LONG underwater streamline kicks) 200 cool down *4400 total* B: 600 (100 swim/50 Kick) w/:30 rest 300 (100 free/50 non-free) w/:30 rest 400 pull (breathe every 3/5 by 100) w/:30 rest 400 w/paddles & fins (all FAST!) w/:30 rest 400 (150 build/50 kick) w/:30 rest 4x150 @ 4:00 (50 kick/50 drill/50 swim) 4x150 pull @ 3:15 (100 FAST!/50 easy) 200 cool down *3500 total* C: 300 (100 swim/50 Kick) w/:30 rest 300 (100 free/50 non-free) w/:30 rest 300 pull (breathe every 3/5 by 50) w/:30 rest 300 w/paddles & fins (all FAST!) w/:30 rest 300 (100 build/50 kick) w/:30 rest 4x100 w/:15 rest (50 kick/50 drill) 4x100 pull w/:15 rest (50 FAST!/50 easy) ...

A: Warm-up with Fins: 500 Choice/150 Kick/200 Choice/150 Kick 10x50 swim @ :60 (25 FAST!/25 easy/kick on wall between intervals) 12x25 @ :30 (3 drill/3 non-free) 3x100 pull @ 1:25 500 swim (FAST!!!! record time) 200 easy/recovery 4x250 pull @ 3:30 (3/5/7/5/3 breathing pattern by 50) 16x25 @ :45 (25 dive FAST!/25 easy) 450 cool down (50 kick/100 swim, repeat) *4650 Total* B: Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick 8x50 swim @ 1:10 (25 FAST!/25 easy/kick on wall between intervals) 12x25 @ :40 (3 drill/3 non-free) 3x100 pull @ 1:50 500 swim (FAST!!!! record time) 200 easy/recovery 4x150 pull @ 3:00 (3/5/7 breathing pattern by 50) 8x25 @ :45 (25 dive FAST!/25 easy) 300 cool down (50 kick/100 swim, repeat) *3600 Total* C: Warm-up with Fins: 400 Choice/100 Kick/200 Choice/100 Kick 6x50 swim w/:10 rest (25 FAST!/25 easy/kick on wall for :10seconds) 6x25 w/:10 rest (3 drill/3 non-free) 500 swim (FAST!!!! record time) 200 easy/recovery 3...

**Long Course Meters** A: 500 swim/300 pull 6x50 kick w/fins @ :55 4x100 swim w/fins @ 1:30 (IM) 6x50 @ :60 (3-Wide, all FAST!) 200 drill (50 Shark Drill/50 Sail Boat) 2x300 @ 4:00 (100 swim/get out/dive/50 FAST!, repeat) 4x200 pull @ 3:10 (descend 1-4) 5x100 @ 2:00 (25 Feet First/25 FAST!/50 easy) 300 cool down *4200 total* B: 500 swim/300 pull 6x50 kick w/fins @ 1:05 3x100 swim w/fins @ 1:40 6x50 @ 1:15 (3-Wide, all FAST!) 2x300 @ 6:00 (100 swim/get out/dive/50 FAST!, repeat) 3x200 pull @ 4:00 (descend 1-3) 3x100 @ 2:45 (25 Feet First/25 FAST!/50 easy) 200 cool down *3400 total* C: 300 swim/200 pull 6x50 kick w/fins w/:10 rest 3x100 swim w/fins w/:15 rest 2x300 w/:30 rest (100 swim/get out/dive/50 FAST!, repeat) 3x200 pull w/:20 rest (descend 1-3) 100 cool down *2400 total*

A: 600 Choice/100 Kick/400 Pull/100 Kick 4x50 @ :60 (IM order: 25 Kick/25 Swim) 4x50 @ :55 (25 right arm/25 left arm) 4x50 @ :55 (25 Kick/25 Sailboat drill) 4x50 @ :50 (build to FAST!) 2 x [50 @ :45      100 @ 1:20      150 @ 2:00      200 @ 2:40] 8x50 pull @ 1:10 (FAST!) 20x25 @ :30 (4 low buoy/4 dolphin kick on back, repeat) 200 Choice *4100 total* B: 400 Choice/100 Kick/300 Pull 4x50 @ 1:10 (25 Kick/25 Swim) 4x50 @ 1:10 (25 right arm/25 left arm) 4x50 @ 1:10 (25 Kick/25 Sailboat drill) 4x50 @ :60 (build to FAST!) 2 x [50 @ :55      100 @ 1:50      150 @ 2:45      200 @ 3:40] 4x50 pull @ 1:15 (FAST!) 16x25 @ :40 (4 low buoy/4 dolphin kick on back, repeat) 200 Choice *3400 total* C: 300 Choice/100 Kick/300 Pull 4x50 w/:10 rest (25 Kick/25 Swim) 4x50 w/:10 rest (25 right arm/25 left arm) 4x50 w/:10 rest (25 Kick/25 Sailboat drill) 4x50 w/:10 rest (build to FAST!) ...

A: 750 warm up (200 choice/50 kick, repeat) 20x50 @ :55 (descend stroke count 1-5) 12x25 @ :30 (IM order) 5x200 pull @ 3:00 (breathing pattern 3/7 by 50) 8x75 @ 1:10 (25 IM order/50 Free) 300 swim (No Walls) 200 cool down *4200 total* B: 500 warm up (200 choice/50 kick, repeat) 15x50 @ 1:05 (descend stroke count 1-5) 12x25 @ :40 (non-free) 4x200 pull @ 4:00 (breathing pattern 3/7 by 50) 6x75 @ 1:30 (25 drill/50 Free) 300 swim (No Walls) 200 cool down *3300 total* C: 500 warm up (200 choice/50 kick, repeat) 10x50 w/:10 rest (descend stroke count 1-5) 12x25 w/:10 rest (drill) 4x150 pull w/:20 rest (breathing pattern 3/5/7 by 50) 300 swim (No Walls) 200 cool down *2300 total*

**Long Course Meters** ALL Warm up: 300 swim 300 as 50 kick/100 swim 300 pull Aquathon Practice: 400 Swim/1 mile Run (continuous for 45 minutes) Swim Practice: 2x200 w/:15 rest (no walls) 100 as Frog with paddles 100 swim (FAST! paddles only) 100 IM or non-free 5x100 w/:15 rest (50 ez/50 FAST! from a dive) 6x50 w/:10 rest (breathing every 7 strokes) 4x50 w/:20 rest w/Fins (underwater kick) 200 cool down

A: 4x200 w/:20 sec rest (1 Swim/1 Pull, repeat) 8x75 @ 1:15 (25 non-free/25 Free/25 FAST!) 9x50 @ 1:00 (1 FAST! Kick/2 Choice Drill) 5 x [50 swim @ :45 (FAST!)      50 kick @ 1:00 (FAST!)      250 pull w/:30 rest (easy)] 4x100 @ 1:20 (pull, descend 1-4) 4x100 @ 1:20 (swim, descend 1-4) 200 cool down *4600 total* B: 4x200 w/:20 sec rest (1 Swim/1 Pull, repeat) 6x75 @ 1:45 (25 non-free/25 Free/25 FAST!) 9x50 @ 1:15 (1 FAST! Kick/2 Choice Drill) 4 x [50 swim @ :55 (FAST!)      50 kick @ 1:10 (FAST!)      200 pull w/:30 rest (easy)] 3x100 @ 1:50 (pull, descend 1-3) 3x100 @ 1:50 (swim, descend 1-3) 200 cool down *3700 total* C: 4x150 w/:20 sec rest (1 Swim/1 Pull, repeat) 6x75 w/:15 rest (25 non-free/25 Free/25 FAST!) 3 x [50 swim w/:10 rest (FAST!)      50 kick w/:10 rest (FAST!)      200 pull w/:30 rest (easy)] 3x100 w/:15 rest (pull, descend...

A: 400 choice/300 Pull/200 IM/100 Kick 6 x [2x50 kick/drill @ :55      100 IM @ 1:40] 2x400 pull @5:20 (negative split) 200 w/kickboard (50 kick/50 Sailboat drill) 10x25 w/Fins @ :40 (25 underwater kick/25 FAST!) 200 ez swim w/fins 6x75 @ 1:05 (25 non-free/50 Free) 300 cool down w/fins *4400 total* B: 400 choice/300 Pull/200 non-free/100 Kick 4 x [2x50 kick/drill @ 1:15      100 free @ 1:50] 2x300 pull @ 5:30 (negative split) 200 w/kickboard (50 kick/50 Sailboat drill) 8x25 w/Fins @ :45 (25 underwater kick/25 FAST!) 200 ez swim w/fins 4x75 @ 1:30 (25 non-free/50 Free) 300 cool down w/fins *3600 total* C: 400 choice/300 Pull/200 non-free/100 Kick 4 x [2x50 kick/drill w/:10 rest      100 pull w/:10 rest] 200 w/kickboard (50 kick/50 Sailboat drill) 8x25 w/Fins w/:15 rest (25 kick/25 swim FAST!) 4x75 w/:15 rest (25 non-free/50 Free) 100 cool down w/fins *2600 total*

**Long Course Meters** A: 500 with fins/200 Kick/100 Drill 4x50 @ 1:15 kick 4x50 @ 1:05 drill 4x50 @ :55 swim (build) 500 Pull w/:30 rest (250 FAST!/250 smooth) 5x100 swim w/fins @ 1:30 (50 FAST!/50 smooth) 8x50 @ :60 (start in middle of pool/25 easy/climb out/dive/25 FAST!) 3x100 @ 1:45 (IM) 4xSuicides w/:20 rest (25 FAST!/25 ez/50 FAST!/50 ez) 300 cool down *4000 Total* B: 400 with fins/200 Kick/100 Drill 4x50 @ 1:30 kick 4x50 @ 1:20 drill 4x50 @ 1:10 swim (build) 400 Pull w/:30 rest (200 FAST!/200 smooth) 4x100 swim w/fins @ 2:00 (50 FAST!/50 smooth) 6x50 @ 1:15 (start in middle of pool/25 easy/climb out/dive/25 FAST!) 4xSuicides w/:30 rest (25 FAST!/25 ez/50 FAST!/50 ez) 300 cool down *3300 Total* C: 300 with fins/200 Kick/100 Drill 4x50 w/:20 rest kick 4x50 w/:20 rest drill 4x50 w/:20 rest swim (build) 6x50 w/:20 rest (start in middle of pool/25 easy/climb out/dive/25 FAST!) 4xSuicides w/:30 rest (25...

A: 500 warm up (200 Swim/50 Kick, repeat) 300 Pull (breathing pattern every 3 strokes) 5x100 pull @ 1:20 (descend 1-5) 5x100 swim @ 1:25 (descend 1-5) 8x75 @ 1:15 (25 IM order/50 free) 100 easy/recovery 20x50 swim (FAST @ :40, easy @ :50) (1 FAST/1ez/2 FAST/1ez/3 FAST/etc) 50 easy/recovery 20x25 @ :30 (odds: FAST! from a dive/evens: easy) 400 cool down *4400 Total* B: 500 warm up (200 Swim/50 Kick, repeat) 4x100 pull @ 1:45 (descend 1-4) 4x100 swim @ 1:50 (descend 1-4) 6x75 @ 1:30 (25 non-free/50 free) 100 easy/recovery 20x50 swim (FAST @ :50, easy @ :60) (1 FAST/1ez/2 FAST/1ez/3 FAST/etc) 50 easy/recovery 16x25 @ :40 (odds: FAST! from a dive/evens: easy) 200 cool down *3500 Total* C: 500 warm up (200 Swim/50 Kick, repeat) 4x100 pull w/:15 rest (descend 1-4) 4x100 swim w/:15 rest (descend 1-4) 8x75 w/:15 rest (25 non-free/50 free) 100 easy/recovery 8x25 @ :40 (odds: FAST! from a dive/evens: easy) 200 cool down *2400 Total*

A: 10 min Choice/5 min Kick 600 swim (no walls) 6x125 @ 2:00 (25 Kick/50 Drill/50 swim) 6x75 @ 1:20 (50 FAST! Swim/25 kick on your back) 600 Pull (Breathing pattern 3/5 by 100) 4 x [50 FAST! Kick @ 1:00       100 FAST! Swim @ 1:30] 400 Pull w/:30 rest (50 Shark drill/50 swim) 4x75 @ 1:20 (25 Scull/50 Swim) 200 Choice *~4600 Total* B: 10 min Choice/5 min Kick 400 swim (no walls) 6x125 @ 2:45 (25 Kick/50 Drill/50 swim) 6x75 @ 1:45 (50 FAST! Swim/25 kick on your back) 400 Pull (Breathing pattern 3/5 by 100) 4 x [50 FAST! Kick @ 1:20       100 FAST! Swim @ 2:00] 300 Pull w/:30 rest (50 Shark drill/50 swim) 200 Choice *~3700 Total* C: 10 min Choice/5 min Kick 300 swim (no walls) 4x125 w/:20 rest (25 Kick/50 Drill/50 swim) 4x75 w/:20 rest (50 FAST! Swim/25 kick on your back) 300 Pull (Breathing pattern 3/5 by 50) 2 x [50 FAST! Kick w/:20 rest       100 FAST! Swim w/:20 rest] 300 Pull w/:30 rest (50 Shark drill/...

**Long Course Meters** A: 500 (200 swim/50 kick, repeat) 6x50 w/:10 rest (descend stroke count 1-3, 4-6) 200 Pull (build by 50) 3x300 Pull @ 4:45 (Strong!) 100 swim/recovery 4x150 w/:15 rest (50 Kick/50 Drill/50 swim) 5x100 @ 2:00 (50 FAST!/50 easy) 100 swim/recovery 3x100 @ 1:50 (25 FAST!/75 easy) 2x300 Snake Swim w/:15 rest (50 Free/50 non-free) 200 cool down *4300 Total* B: 500 (200 swim/50 kick, repeat) 6x50 w/:10 rest (descend stroke count 1-3, 4-6) 3x300 Pull @ 5:50 (Strong!) 100 swim/recovery 4x150 w/:15 rest (50 Kick/50 Drill/50 swim) 4x100 @ 2:30 (50 FAST!/50 easy) 100 swim/recovery 400 Snake Swim w/:15 rest (50 Free/50 non-free) 200 cool down *3500 Total* C: 500 (200 swim/50 kick, repeat) 6x50 w/:15 rest (descend stroke count 1-3, 4-6) 3x200 Pull w/:30 rest (Strong!) 100 swim/recovery 4x100 w/:15 rest (50 Kick/50 Drill) 3x100 w/:30 (50 FAST!/50 easy) 100 cool down *2300 Total*