Masters and Triathlon Swimming Workouts by Sara McLarty

A: 2 x (300 choice/200 drill/100 kick) 3 x [300 pull @ 4:30      2x50 fast kick @1:10] 4x150 w/fins (50 kick on side/50 swim/50 kick on other side) 2 x [4x25 FAST! kick @ :35      2x100 IM @ 1:40      200 strong pull @ 3:00] 400 cool down (NO Walls) *4400 Total* B: 2 x (300 choice/100 drill/100 kick) 3 x [200 pull @ 3:00      2x50 fast kick @ 1:30] 4x150 w/fins (50 kick on side/50 swim/50 kick on other side) 2 x [4x25 FAST! kick @ :45      3x50 non-free @ 1:15      150 strong pull @ 3:00] 300 cool down (NO Walls) *3600 Total* C: 2 x (200 choice/100 drill/100 kick) 3 x [200 pull w/:20 rest      2x50 FAST! kick w/:20 rest] 4x150 w/fins (50 kick on side/50 swim/50 kick on other side) 300 cool down (NO Walls) *2600 Total*

A: 500 Choice 500 Pull 500 Kick 12x25 @ :30 (1 Drill/1 build/1 FAST!) 5x150 @ 2:00 swim (descend 1-5) 5x125 @ 2:00 swim (all FAST!) 200 easy/recovery 400 Pull (3/5 breathing pattern by 50) 10x25 RACE!! @ :45 200 cool down *4300 total* B: 400 Choice 400 Pull 400 Kick w/fins 12x25 @ :40 (1 Drill/1 build/1 FAST!) 5x100 @ 2:00 swim (descend 1-5) 5x75 @ 2:00 swim (all FAST!) 200 easy/recovery 400 Pull (3/5 breathing pattern by 50) 10x25 RACE!! @ :45 200 cool down *3400 total* C: 300 Choice 300 Pull 100 Kick 12x25 w/:15 rest (1 Drill/1 build/1 FAST!) 5x100 w/:15 rest swim (descend 1-5) 5x50 w/:30 rest swim (all FAST!) 100 easy/recovery 300 Pull (3/5 breathing pattern by 50) 6x25 RACE!! w/:30 rest 100 cool down *2400 total*

A: 400 Choice 300 Pull 200 Kick 100 Drill 3 x [4x25 Drill @ :30       5x100 (25 back/25 breast/50 free) @ 1:45       400 pull w/:30 rest (RACE effort!)] 200 cool down *4200 total* B: 400 Choice 300 Pull 200 Kick 100 Drill 3 x [4x25 Drill @ :40       3x100 (25 non-free/75 free) @ 2:10       300 pull w/:30 rest (RACE effort!)] 200 cool down *3300 total* C: 400 Choice 200 Pull 100 Kick 2 x [4x25 Drill w/:10 rest       3x100 (25 non-free/75 free) w/:20 rest       300 pull w/:60 rest (RACE effort!)] 200 cool down *2300 total*

A: 300 Swim/300 Pull 200 Kick/200 Drill 6x75 @ 1:30 (50 Kick/25 Swim FAST!) 6x75 @ 1:20 (50 Swim/25 Kick FAST!) 4x100 Pull @ 1:20 2x100 Kick @ 2:00 4x100 Pull @ 1:20 500 FAST FOR TIME!! 200 recovery/easy 8x50 @ :55 (25 Drill/25 non-free) 4x50 w/:10 rest (25 Frog/25 Sailboat drill) 400 cool down w/fins *4600 Total* B: 300 Swim/300 Pull 200 Kick/200 Drill 4x75 @ 2:00 (50 Kick/25 Swim FAST!) 4x75 @ 1:40 (50 Swim/25 Kick FAST!) 4x100 Pull @ 1:50 2x100 Kick @ 2:30 500 FAST FOR TIME!! 200 recovery/easy 6x50 @ :55 (25 Drill/25 non-free) 4x50 w/:10 rest (25 Frog/25 Sailboat drill) 300 cool down w/fins *3700 Total* C: 300 Swim/200 Pull 100 Kick/100 Drill 4x75 w/:15 rest (50 Swim/25 Kick FAST!) 4x100 Pull w/:20 rest 500 FAST FOR TIME!! 100 recovery/easy 6x50 w/:15 rest (25 Drill/25 non-free) 100 cool down w/fins *2400 Total*

A: 4x200 (100 swim/50 drill/50 kick) w/:15 rest 300 IM (25 kick/25 drill/25 swim) w/:30 rest 1000 (200 pull with buoy/50 kick) w/:60 rest 3x300 @ 4:30 (with rotating fast 100) 12x100 w/fins @ 1:35 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat) 200 cool down *4400 total* B: 3x200 (100 swim/50 drill/50 kick) w/:20 rest 750 (200 pull with buoy/50 kick) w/:60 rest 4x200 @ 4:00 (with rotating fast 50) 12x100 w/fins @ 1:55 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat) 200 cool down *3600 total* C: 2x200 (100 swim/50 drill/50 kick) w/:20 rest 500 (200 pull with buoy/50 kick) w/:60 rest 4x200 w/:30 rest (with rotating fast 50) 6x100 w/fins w/:20 rest (1 FAST swim, 1 FAST kick, 1 easy swim, repeat) 100 cool down *2400 total*

A: 3x500 warm up (#1 swim, #2 pull, #3 50 swim/50 kick) 6x150 pull @ 2:20 (50 shark drill/100 build) 500 swim (5 Pop Ups, 100 swim, repeat) 8x50 w/:10 rest (25 Frog/25 sailboat drill) 5x100 swim @ 1:30 (descend 1-5) 8x25 w/fins w/:15 rest (underwater kick) 300 cool down *4300 total* B: 3x500 warm up (#1 swim, #2 pull, #3 50 swim/50 kick) 4x150 pull @ 3:00 (50 shark drill/100 build) 400 swim (5 Pop Ups, 100 swim, repeat) 6x50 w/:10 rest (25 Frog/25 sailboat drill) 4x100 swim @ 2:00 (descend 1-4) 6x25 w/fins w/:15 rest (underwater kick) 200 cool down *3550 total* C: 3x300 warm up (#1 swim, #2 pull, #3 50 swim/50 kick) 4x100 pull w/:15 rest (50 shark drill/50 build) 400 swim (5 Pop Ups, 100 swim, repeat) 4x50 w/:10 rest (25 Frog/25 sailboat drill) 3x100 swim w/:20 (descend 1-3) 4x25 w/fins w/:20 rest (underwater kick) 100 cool down *2400 total*

A: 500 (200 swim/50 kick, repeat) 300 Pull 200 Kick 20x25 @ :30 (#1-5 Shark Drill, 6-10 Tarzan, 11-15 Single Arm, 16-20 non-free) 8x125 @ 2:05 (25 choice kick/100 IM Swim) 300 Pull (Breathe every 3/5/3 by 100) 300 Swim (NO Walls) 400 w/Fins (100 Kick/100 Swim, repeat) 10x50 @ :55 (#1-5 25 Drill/25 Build, 6-10 25 non-free/25 Free FAST!) 200 cool down *4200 Total* B: 500 (200 swim/50 kick, repeat) 300 Pull 200 Kick 20x25 @ :40 (#1-5 Shark Drill, 6-10 Tarzan, 11-15 Single Arm, 16-20 non-free) 6x125 @ 2:30 (25 kick/100 Swim) 300 Pull (Breathe every 3/5/3 by 100) 300 Swim (NO Walls) 400 w/Fins (100 Kick/100 Swim, repeat) 200 cool down *3500 Total* C: 400 (150 swim/50 kick, repeat) 20x25 w/:10 rest (#1-5 Shark Drill, 6-10 Tarzan, 11-15 Single Arm, 16-20 non-free) 4x125 w/:30 rest (25 kick/100 Swim) 300 Pull (Breathe every 3/5/3 by 100) 300 Swim (NO Walls) 300 w/Fins (100 Kick/100 Swim, repeat) 100 cool down *2400 Total*