Masters and Triathlon Swimming Workouts by Sara McLarty

A: 300 swim 300 pull 300 IM (kick/drill/swim) 5 x [50 kick @ :60       50 drill @ :50       100 build @ 1:30] 10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous) 20x50 pull (5 as DPS @ :50, 5 easy @:50, 5 build @ :45, 5 FAST! @ 1:00 100 easy/recovery 400 w/fins (50 dolphin kick on back/50 swim, repeat) 200 cool down *4100 total* B: 300 swim 300 pull 300 kick/drill/swim by 25 3 x [50 kick @ 1:15       50 drill @ 1:05       100 build @ 2:00] 10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous) 12x50 pull (4 as DPS @ :60, 5 build @ :55, 5 FAST! @ 1:15 100 easy/recovery 300 w/fins (50 dolphin kick on back/50 swim, repeat) 100 cool down *3100 total* C: 300 swim 300 pull 300 kick/drill/swim by 25 3 x [50 kick w/:15 rest       50 drill w...

A: 600 (100 Swim/50 Kick) 3x200 w/:15 rest (100 Drill/100 Build) 15x50 @ :55 (2 Drill/1 Build) 8x75 (25Kick/25Drill/25Build) @ 1:20 (#1-4 IM, #5-8 Free) 3x300 @ :15 sec rest #1 Pull Breathe every 3/5 by 100 #2 Swim 100ez/100mod/100fast #3 Pull Breathe every 3/5 by 100 6x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim) 400 w/Fins (100 Swim/100 Kick, repeat) *4100 total* B: 600 (100 Swim/50 Kick) 3x200 w/:15 rest (100 Drill/100 Build) 12x50 @ 1:10 (2 Drill/1 Build) 4x75 (25Kick/25Drill/25Build) @ 1:45 2x300 @ :15 sec rest #1 Pull Breathe every 3/5 by 50 #2 Swim 100ez/100mod/100fast 6x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim) 100 cool down *3100 total* C: 300 (100 Swim/50 Kick) 2x200 w/:15 rest (100 Drill/100 Build) 9x50 w/;10 rest (2 Drill/1 Build) 4x75 (25Kick/25Drill/25Build) w/:20 rest 2x300 w/:20 sec rest #1 Pull Breathe every 3/5 by 50 #2 Swim 100ez/100mod/100fast 3x50 @ :10 sec rest (#1-3 25 Feet Fi...

*Long Course Meters* A: 200 Choice Swim 200 Pull 200 Choice Swim 200 Kick 6x50 drill @ 1:10 (1 Sailboat/1 Catch-up/1 Fist) 1 x 100/200/300/400/500/400/300/200/100 @ 1:30 per 100 (First 100 is always FAST!, pull second half of ladder) 6x50 drill @ 1:10 (1 Sailboat/1 Catch-up/1 Fist) 300 w/fins (50 Kick/100 swim, repeat) 200 cool down *4400 total* B: 200 Choice Swim 200 Pull 200 Choice Swim 200 Kick 6x50 drill @ 1:30 (1 Sailboat/1 Catch-up/1 Fist) 1 x 100/200/300/400/300/200/100 @ 2:00 per 100 (First 100 is always FAST!, pull second half of ladder) 6x50 drill @ 1:30 (1 Sailboat/1 Catch-up/1 Fist) 300 w/fins (50 Kick/100 swim, repeat) 200 cool down *3500 total* C: 200 Choice Swim 200 Pull 200 Choice Swim 200 Kick 6x50 drill w/:15 rest (1 Sailboat/1 Catch-up/1 Fist) 1 x 100/200/300/300/200/100 @ 2:00 per 100 (First 100 is always FAST!, pull second half of ladder) 300 w/fins (50 Kick/100 swim, repeat) *2600 total*

A: 10 min choice swim warm up 6 min kick (:40 easy, :20 HARD!, repeat) 16x25 @ :30 (2 Drill/2 Build to FAST!) 2 x [4x25 IM @ :30       3x50 @ :45 (25 FAST!/25 easy)       4x100 @ 1:25 (50 FAST!/50 easy)       5x150 @ 2:15 (100 FAST!/50 easy)] 6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat) 150 cool down *~4200 Total* B: 10 min choice swim warm up 6 min kick (:40 easy, :20 HARD!, repeat) 16x25 @ :40 (2 Drill/2 Build to FAST!) 2 x [4x25 non-free @ :40       3x50 @ :60 (25 FAST!/25 easy)       3x100 @ 2:00 (50 FAST!/50 easy)       3x150 @ 3:00 (100 FAST!/50 easy)] 6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat) 150 cool down *~3300 Total* C: 10 min choice swim warm up 6 min kick (:40 easy, :20 HARD!, repeat) 12x25 w/:10 rest (2 Drill/2 Build to FAST!) 4x25 non-free w/:10 rest 4x50 w/:15 rest (25 FAST!/25 easy) 4x100 w/:20 rest (50 FAST!/50 easy) 4x1...

A: 400 Choice/300 Pull/200 IM/100 Kick 4 x [2x200 @ 2:40 (1 FAST!, 1 easy)      3x100 @ 1:20 (2 FAST!, 1 easy)      4x50 Fast @ :45 (3 FAST!, 1 easy)      100 backstroke easy/recovery] *swim rounds #1 & 3; pull round #2; w/fins round #4 200 choice cool down *5200 Total* B: 400 Choice/300 Pull/200 non-free/100 Kick 3 x [2x200 @ 4:00 (1 FAST!, 1 easy)      3x100 @ 2:00 (2 FAST!, 1 easy)      4x50 Fast @ :60 (3 FAST!, 1 easy)      100 swim easy/recovery] *swim round #1; pull round #2; w/fins round #3 200 choice cool down *4200 Total* C: 300 Choice/200 Pull/100 non-free/100 Kick 2 x [2x200 w/:30 rest (1 FAST!, 1 easy)      3x100 @ w/:20 rest (2 FAST!, 1 easy)      4x50 Fast w/:15 rest (3 FAST!, 1 easy)      100 swim easy/recovery] *swim round #1; pull round #2 200 choice cool down *2900 total*

*Long Course Meters* Aquathon Workout: 600 snake swim/3 laps around soccer field (~1 mile) 300 snake swim/2 laps around soccer field (~2/3 mile) Swim Workout: A: 500 choice/300 pull/200 kick 500 pull (build each 100) 500 (50 kick/200 IM, repeat) 300 pull (build each 100) 300 (50 kick/100 IM, repeat) 3 x [100 FAST! swim @ 2:00      100 easy kick @ 2:30] 8x50 fins @ 1:05 (25 FAST!/25 easy) 4x100 @ 2:00 (25 kick/25 swim) 300 cool down *4300 total* B: 400 choice/300 pull/200 kick 400 pull (build each 100) 400 (50 kick/50 drill/100 swim, repeat) 300 pull (build each 100) 300 (50 kick/50 non-free/50 free, repeat) 3 x [100 FAST! swim @ 2:30      100 easy kick @ 3:00] 4x50 fins @ 1:20 (25 FAST!/25 easy) 3x100 @ 2:30 (25 kick/25 swim) 200 cool down *3600 total* C: 200 choice/200 pull/200 kick 300 pull (build each 100) 300 (50 kick/50 drill/50 swim, repeat) 300 pull (build each 100) 300 (50 kick/50 non-free/50 free, repeat) 2 x...

A: 500 choice 500 pull 10x50 @ :50 (25 swim, get out, dive in, 25 swim) 300 pull w/:20 rest 300 w/:20 rest (50 fast kick/250 fast swim) 200 pull w/:15 rest 200 w/:15 rest (50 fast kick/150 fast swim) 100 pull w/:10 rest 100 w/:10 rest (50 fast kick/50 fast swim) 100 easy swim 6x50 @ :50 (dive in, 25 FAST!, 25 easy) 6x75 @ 1:10 (dive in, 50 FAST!, 25 easy) 6x100 @ 2:00(dive in, 75 FAST!, 25 easy) 4x50 w/fins @ 1:00 (underwater kick) *4400 total* B: 400 choice 400 pull 8x50 @ 1:10 (25 swim, get out, dive in, 25 swim) 300 pull w/:30 rest 300 w/:30 rest (50 fast kick/250 fast swim) 200 pull w/: 20 rest 200 w/:20 rest (50 fast kick/150 fast swim) 100 pull w/:15 rest 100 w/:15 rest (50 fast kick/50 fast swim) 100 easy swim 6x50 @ 1:10 (dive in, 25 FAST!, 25 easy) 6x100 @ 2:30(dive in, 75 FAST!, 25 easy) 4x50 w/fins @ 1:10 (kick on your back) *3600 total* C: 300 choice 300 pull 6x50 w/:20 rest (25 swim, get out, dive in, 25 swim) 2 x [200 pull w/: 20 rest ...

A: 500 choice 500 w/pull buoy (300 pull/200 shark drill) 200 as 100 kick/100 drill 10x50 @ 1:05 (25 swim, climb out, do 3 pushups, dive in, 25 swim) 600 snake swim (50 easy/50 FAST!) 6x50 @ 1:20 (25 feet-first w/buoy, 25 non-free w/buoy) 6x50 @ 1:20 (25 tombstone kick, 25 regular kick) 600 snake swim (50 easy/50 FAST!) 6x50 @ :60 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim) 200 cool down *4000 Total* B: 400 choice 400 w/pull buoy (300 pull/100 shark drill) 200 as 100 kick/100 drill 8x50 @ 1:15 (25 swim, climb out, do 3 pushups, dive in, 25 swim) 500 snake swim (50 easy/50 FAST!) 6x50 @ 1:30 (25 feet-first w/buoy, 25 non-free w/buoy) 6x50 @ 1:30 (25 tombstone kick, 25 regular kick) 500 snake swim (50 easy/50 FAST!) 6x50 @ 1:20 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim) 100 cool down *3400 Total* C: 300 choice 300 w/pull buoy (200 pull/100 shark drill) 200 as 100 kick/100 drill 6x50 w/:15 rest (25 swim, climb out, do 3 pushups, dive...

A: 500 choice/400 pull/300 IM (kick/drill/swim)/200 kick/100 Tarzan drill 20x25 (1 FAST! @ :20/1 ez @ :30/2 FAST!/1 ez/3 FAST!...etc) 300 pull (NO walls) 14x50 (1 FAST! @ :40/1 ez @ :60/2 FAST!/1 ez/3 FAST!...etc) 500 pull (250 smooth, 250 strong) 5x150 @ 2:30 (50 kick/100 swim) 200 cool down *4450 total* B: 400 choice/300 pull/300 (kick/drill/swim)/100 Tarzan drill 20x25 (1 FAST! @ :30/1 ez @ :40/2 FAST!/1 ez/3 FAST!...etc) 300 pull (NO walls) 14x50 (1 FAST! @ :50/1 ez @ 1:10/2 FAST!/1 ez/3 FAST!...etc) 300 pull (150 smooth, 150 strong) 300 (50 kick/100 swim) 100 cool down *3300 total* C: 300 choice/300 pull/300 (kick/drill/swim) 12x25 w/:10 rest (2 FAST!/1 easy, repeat) 300 pull (NO walls) 9x50 w/:20 rest (2 FAST!/1 easy, repeat) 300 (50 kick/100 swim) 100 cool down *2350 total*

A: 800 (200 swim/200 pull, repeat) 6x50 kick @ :60 600 pull 6x50 @ :55 (25 non-free/25 free) 100 easy swim 500 FAST!! for time! 200 easy recovery swim 6x50 @ :60 (25 sculling/25 Tarzan) 400 swim (get out & dive back in at each 100 wall) 6x50 fins @ :50 (25 underwater kick/25 swim) 300 swim (NO Walls) 6x50 @ :60 (low buoy drill) 200 cool down *4600 total* B: 600 (200 swim/200 pull, repeat) 6x50 kick @ 1:20 400 pull 6x50 @ 1:10 (25 non-free/25 free) 100 easy swim 500 FAST!! for time! 200 easy recovery swim 6x50 @ 1:15 (25 sculling/25 Tarzan) 300 swim (get out & dive back in at each 100 wall) 6x50 fins @ :60 (25 underwater kick/25 swim) 300 swim (NO Walls) *3600 total* C: 400 (200 swim/200 pull) 4x50 kick w/:15 rest 300 pull 4x50 w/:10 rest(25 non-free/25 free) 100 easy swim 500 FAST!! for time! 100 easy recovery swim 4x50 w/:15 rest (25 sculling/25 Tarzan) 300 swim (get out & dive back in at each 100 wall) 200 cool down (NO walls) *250...

*Long Course Meters* A: 4x150 w/:10 rest (100 swim/50 kick) 4x100 Pull @ 1:45 (descend 1-4) 6x50 @ 1:05 (descend stroke count 1-3, 4-6) 3x400 w/:20 sec rest (200 pull/get out & dive in/200 swim FAST!) 6x50 @ 1:10 (25 kick/25 sailboat drill) 3x400 w/:20 sec rest (200 pull/get out & dive in/200 swim FAST!) 6x50 @ 1:00 (2 FAST!/1 easy) 200 cool down *4500 total* B: 4x150 w/:10 rest (100 swim/50 kick) 6x50 @ 1:15 (descend stroke count 1-3, 4-6) 2x400 w/:30 sec rest (200 pull/get out & dive in/200 swim FAST!) 6x50 @ 1:30 (25 kick/25 sailboat drill) 2x400 w/:30 sec rest (200 pull/get out & dive in/200 swim FAST!) 6x50 @ 1:00 (2 FAST!/1 easy) 200 cool down *3300 total* C: 4x150 w/:20 rest (100 swim/50 kick) 6x50 w/:15 rest (descend stroke count 1-3, 4-6) 2x400 w/:45 sec rest (200 pull/get out & dive in/200 swim FAST!) 6x50 w/:20 rest (25 kick/25 sailboat drill) 6x50 w/:15 rest (2 FAST!/1 easy) 200 cool down *2500 total*

A: 600 w/fins 400 (100 IM/100 free, repeat) 200 choice drill 12x25 @ :30 (2 FAST!/1 easy) 500 pull (build each 100) 8x75 @ 1:30 (50 FAST!/25 easy) 500 pull (3/5/7/5/3 breathing pattern by 100) 6x150 w/fins @ 2:30 (100 FAST!/50 easy) 500 choice cool down *4500 Total* B: 500 w/fins 400 (100 non-free/100 free, repeat) 100 choice drill 12x25 @ :40 (2 FAST!/1 easy) 400 pull (build each 100) 6x75 @ 1:50 (50 FAST!/25 easy) 400 pull (3/5/3/5 breathing pattern by 100) 4x150 w/fins @ 3:10 (100 FAST!/50 easy) 400 choice cool down *3500 Total* C: 400 w/fins 400 (100 drill/100 free, repeat) 12x25 w/:10 rest (2 FAST!/1 easy) 300 pull (build each 100) 4x75 w/:20 rest (50 FAST!/25 easy) 300 pull (3/5/3 breathing pattern by 100) 4x100 w/fins w/:30 rest (50 FAST!/50 easy) 100 choice cool down *2500 Total*

A: 10 min choice swim 6 min kick (:30 FAST!, :30 easy, repeat) 20x50: #1-5 Catch-up w/stick or single paddle @ :50 #6-10 25 right arm/25 left arm @ :55 #11-15 25 Scull/25 Swim @ :60 #16-20 25 non-free/25 free @ :55 5x100 @ 1:40 (50 Kick/50 Swim) 3x400 pull w/:20 rest (3/5 breathing pattern by 50) 12x25 w/fins @ :30 (1-6 underwater kick, 7-12 FAST!) 400 choice with fins *~4200 total* B: 10 min choice swim 6 min kick (:30 FAST!, :30 easy, repeat) 20x50: #1-5 Catch-up w/stick or single paddle @ 1:10 #6-10 25 right arm/25 left arm @ 1:05 #11-15 25 Scull/25 Swim @ 1:15 #16-20 25 non-free/25 free @ 1:05 3x300 pull w/:20 rest (3/5 breathing pattern by 50) 12x25 w/fins @ :40 (1-5 underwater kick, 6-10 FAST!) 300 choice with fins *~3200 total* C: 10 min choice swim 6 min kick (:30 FAST!, :30 easy, repeat) 20x50 w/:10 rest: #1-5 Catch-up w/stick or single paddle #6-10 25 right arm/25 left arm #11-15 25 Scull/25 Swim #16-20 25 non-free/25 free 3x200 pull w/:20 r...