Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 Choice 300 Pull 200 IM Drill 2 x [300 pull @ 4:15 (build)       200 Swim @ 3:00 (FAST!)       100 Kick @ 2:00] 600 No Walls (100 Swim/50 Tarzan) 4x250 @ 3:50 (200 Pull/50 Kick) 400 w/Fins (No Walls) 200 Cool Down *4400 total* B: 400 Choice 200 Pull 100 drill 2 x [300 pull @ 6:00 (build)       200 Swim @ 4:00 (FAST!)       100 Kick @ w/:30 rest] 300 No Walls (100 Swim/50 Tarzan) 4x200 @ 4:30 (150 Pull/50 Kick) 300 w/Fins (No Walls) 200 Cool Down *3500 total* C: 300 Choice 200 Pull 100 drill 300 pull w/:30 rest (build) 200 Swim w/:20 rest (FAST!) 100 Kick w/:20 rest] 300 No Walls (100 Swim/50 Tarzan) 4x150 w/:30 rest (100 Pull/50 Kick) 200 Cool Down *2400 total*

A: 10 minute choice warm-up 6 min Kick (:30 easy/:30 FAST, repeat) 6x75 w/:15 rest (25 Underwater kick/25 Feet-First/25 Swim) 10x50 @ :60 (25 FAST!/25 easy/kick on wall until next interval) 5x100 Pull @ 1:40 (25 Scull/50 build/25 easy) 500 Snake Swim (25 non-free/25 free) 6x75 w/ buoy only @ 1:15 (25 backstroke/50 free) 10x25 Fins @ :30 (odds: underwater kick/evens: your choice) 400 Cool Down (NO Walls) *3900 total* B: 10 minute choice warm-up 6 min Kick (:30 easy/:30 FAST, repeat) 4x75 w/:20 rest (25 Underwater kick/25 Feet-First/25 Swim) 8x50 @ 1:10 (25 FAST!/25 easy/kick on wall until next interval) 4x100 Pull @ 2:15 (25 Scull/50 build/25 easy) 500 Snake Swim (25 non-free/25 free) 6x75 w/ buoy only @ 1:15 (25 Shark drill/50 free) 10x25 Fins @ :40 (odds: underwater kick/evens: your choice) 300 Cool Down (NO Walls) *3300 total* C: 10 minute choice warm-up 6 min Kick (:30 easy/:30 FAST, repeat) 4x75 w/:20 rest (25 kick/25 drill/25 Swim) 8x50 w/...

A: 2 x [300 Choice       200 IM Drill       100 Kick] 20x25 @ :30 (5 Kick/5 Shark Drill, repeat) 8x50 @ :55 (25 non-free/25 Free) 3 x [4x25 FAST! @ :30      50 easy/recovery      200 RACE!!      50 easy/recovery] 6x100 Pull @ 1:25 200 cool Down *4100 total* B: 2 x [300 Choice       100 Drill       100 Kick] 16x25 @ :45 (4 Kick/4 Shark Drill, repeat) 6x50 @ 1:15 (25 non-free/25 Free) 3 x [4x25 FAST! @ :40      50 easy/recovery      100 RACE!!      50 easy/recovery] 6x100 Pull @ 1:55 200 cool Down *3400 total* C: 300 Choice 200 Drill 100 Kick 12x25 w/:15 rest (3 Kick/3 Shark Drill, repeat) 6x50 w/:20 rest (25 non-free/25 Free) 4x25 FAST! w/:20 rest 50 easy/recovery 200 RACE!! 50 easy/recovery 6x100 Pull w/:30 rest 200 cool Down *2400...

A: 600 (100 swim/50 kick) 600 Pull (breathe every 3/5/7 by 100) 3x200 @ 3:00 (descend 1-3) 400 w/Fins (No Walls) 3x200 @ 2:50 (descend 1-3) 300 w/Fins (No Walls) 3x200 Pull @ 2:40 (descend 1-3) 200 w/Fins (No Walls) 400 cool down (200 IM/200 Choice) *4300 total* B: 600 (100 swim/50 kick) 600 Pull (breathe every 3/5 by 100) 3x200 @ 4:00 (descend 1-3) 400 w/Fins (No Walls) 3x200 @ 3:45 (descend 1-3) 400 w/Fins (No Walls) 400 cool down (100 non-free/100 free, repeat) *3600 total* C: 300 (100 swim/50 kick) 300 Pull (breathe every 3/5 by 50) 3x200 w/:30 rest (descend 1-3) 400 w/Fins (No Walls) 3x100 w/:20 rest (descend 1-3) 200 w/Fins (No Walls) 200 cool down (100 non-free/100 free, repeat) *2300 total*

A: 400 swim/400 pull/200 Kick 12x25 @:30 (1 Tarzan/1 Cork Screw/1 swim) 6x50 @ :55 (25 Shark Drill/25 Kick) 6x75 @ 1:10 (25 Drill/50 Build) 400 IM (50 Kick/25 Drill/25 Swim) 6x150 @ 2:10 (100 with pull buoy/50 swim) 6x75 @ 1:20 (25 Kick/50 Build) 8x25 Fins @ :30 (25 underwater/25 swim) 300 Cool Down *4300 total* B: 400 swim/400 pull/200 Kick 12x25 @:45 (1 Tarzan/1 Cork Screw/1 swim) 6x50 @ 1:20 (25 Shark Drill/25 Kick) 6x75 @ 1:45 (25 Drill/50 Build) 4x150 @ 3:00 (100 with pull buoy/50 swim) 6x75 @ 2:00 (25 Kick/50 Build) 8x25 Fins @ :40 (25 underwater/25 swim) 200 Cool Down *3500 total* C: 300 swim/300 pull/100 Kick 6x50 w/:20 rest (25 Shark Drill/25 Kick) 6x75 w/:15 rest (25 Drill/50 Build) 4x150 pull w/:30 rest 4x75 w/:30 rest (25 Kick/50 Build) 150 Cool Down *2500 total*

A: 5x200 w/:15 rest (swim/pull/swim/kick/IM by 200) 4 x [6x25 drill @ :30       5x50 @ :50 (25 FAST!/25 easy)       4x100 pull @ 1:30 (descend 1-4)] 200 cool down *4400 total* B: 4x200 w/:15 rest (swim/pull/swim/kick by 200) 3 x [6x25 drill @ :45       5x50 @ :60 (25 FAST!/25 easy)       4x100 pull @ 1:55 (descend 1-4)] 200 cool down *3400 total* C: 3x200 w/:30 rest (swim/pull/kick by 200) 2 x [6x25 drill w/:20 rest       5x50 w/:20 rest (25 FAST!/25 easy)       4x100 pull w/:20 rest (descend 1-4)] 200 cool down *2400 total*

A: 500 Choice swim 2 x (200 IM/50 Kick) 10x50 @ :50 (descend 1-5, 6-10) 1650 Swim (FAST! Best time possible!) 100 recovery/easy 5x50 Kick @ 1:10 4x150 @ 2:15 (50 Drill/50 easy swim/50 FAST!) 300 easy pull/cool down *4400 total* B: 500 Choice swim 2 x (100 drill/50 Kick) 6x50 @ 1:05 (descend 1-6) 1650 Swim (FAST! Best time possible!) 100 recovery/easy 4x100 @ 2:30 (50 kick/50 drill) 200 easy pull/cool down *3400 total* C: 300 Choice swim 2 x (100 drill/50 Kick) 6x50 w/:15 rest (descend 1-6) 1000 Swim (FAST! Best time possible!) 100 recovery/easy 300 easy pull/cool down *2300 total*

A: 500 Choice swim 100 Kick 300 IM (Kick/Drill/Swim by 25) 100 Kick 12x25 @ :30 (3 breaths/2 breaths/1/0 by 25) 8x75 w/ Paddles @ 1:10 (25 Scull/50 swim build) 6x150 @ 2:25 (50 choice kick/100 IM swim) 400 Snake Swim (25 ez/25 FAST) 6 x [50 w/band @ :60      100 swim @ 1:30] 300 cool down (50 Frog/100 swim) *4400 total* B: 500 Choice swim 300 Kick/Drill/Swim by 25 12x25 @ :45 (4 breaths/3 breaths/2/1 by 25) 6x75 w/ Paddles @ 2:00 (25 Scull/50 swim build) 4x150 @ 3:30 (50 choice kick/100 swim) 400 Snake Swim (25 ez/25 FAST) 3 x [50 w/band @ 1:30      100 swim @ 2:00] 300 cool down (50 Frog/100 swim) *3300 total* C: 300 Choice swim 300 Kick/Drill/Swim by 25 8x25 w/:15 rest (breathe every 5th stroke) 4x75 w/:20 rest (25 Scull/50 swim build) 4x150 w/:30 rest (50 choice kick/100 swim) 400 Snake Swim (25 ez/25 FAST) 300 cool down (50 Frog/100 swim) *2400 total*

A: 10 min choice swim 300 Kick 6x75 @ 1:20 (50 Kick/25 Swim) 8x50 @ :60 (25 non-free/25 Free FAST) 2 x [4x50 w/band and paddles (no buoy) @ :45      4x100 with band, buoy, & paddles @ 1:20      200 easy/swim] 100 swim FAST @ 1:20/50 easy/recovery 2x100 swim FAST @ 1:20/50 easy/recovery 3x100 swim FAST @ 1:20/50 easy/recovery 300 cool down (NO Walls, Turn @ the T) *~4300 total* B: 10 min choice swim 300 Kick 8x75 @ 1:45 (25 Kick/50 Swim) 8x50 @ 1:20 (25 non-free/25 Free FAST) 4x50 w/band and paddles (no buoy) @ 1:15 4x100 with band, buoy, & paddles @ 2:15 200 easy/swim 3x100 swim FAST @ 1:50 300 cool down (NO Walls, Turn @ the T) *~3300 total* C: 10 min choice swim 100 Kick 4x75 w/:20 rest (25 Kick/50 Swim) 4x50 w/:20 rest (25 non-free/25 Free FAST) 4x50 pull w/:15 rest 4x100 pull w/:15 3 x [100 swim FAST w/:10 rest       50 easy swim w/:30 rest] 300 cool down (NO Walls, Turn @ the T) *~2200 total*

A: 200 Swim/200 Pull/200 IM/200 Kick/200 swim 12x25 IM order @ :40 (1 Kick/1 Drill/1 Swim) 3 x [2x100 IM @ 1:40       4x200 Pull @ 3:00 (descend 1-4)] 300 cool down w/fins *4600 total* B: 200 Swim/200 Pull/200 Kick/200 swim 12x25 @ :50 (1 Kick/1 Drill/1 Swim) 3 x [2x50 @ 1:05 (25 free/25 non-free)       4x150 Pull @ 3:00 (descend 1-4)] 300 cool down w/fins *3500 total* C: 200 Swim/200 Pull/100 Kick/100 swim 12x25 w/:15 rest (1 Kick/1 Drill/1 Swim) 2 x [4x50 w/:15 rest (25 free/25 non-free)       4x100 Pull w/:30 rest (descend 1-4)] 300 cool down w/fins *2400 total*

A: 400 with fins 100 Single Arm Drill (alternate every 25) 400 IM (50 Kick/25 Drill/25 Swim per stroke) 100 6/3/6 drill 20x25 swim (3 FAST! @ :20, 1 easy @ :30) 100 Recovery/easy 500 FAST For TIME!! Record time :) 200 Recovery/easy 15x50 pull (2 FAST! @ :45, 1 easy @ :60) 600 Pull (3/5/7 breathing pattern by 100) 300 (50 Kick/100 Swim, repeat) 200 cool down *4100 Total* B: 400 with fins 100 Single Arm Drill (alternate every 25) 300 (25 Kick/50 Swim, repeat) 100 6/3/6 drill 12x25 swim (3 FAST! @ :30, 1 easy @ :45) 100 Recovery/easy 500 FAST For TIME!! Record time :) 100 Recovery/easy 12x50 pull (2 FAST! @ :45, 1 easy @ :60) 300 Pull (3/5/7 breathing pattern by 50) 300 (50 Kick/100 Swim, repeat) 200 cool down *3300 Total* C: 300 with fins 100 Single Arm Drill (alternate every 25) 300 (25 Kick/50 Swim, repeat) 100 6/3/6 drill 12x25 swim (2 FAST! w/:10 rest, 1 easy w/:20 rest) 100 Recovery/easy 500 FAST For TIME!! Record time :) 100 Recovery/easy 300 ...