Masters and Triathlon Swimming Workouts by Sara McLarty

A: 900 warm up (200 swim/50 kick/50 drill) 6x50 @ :60 (25 FAST/5 x Popups/25 easy) 8x75 @ 1:30 (fly/back/breast by 25) 400 pull (100 strong/100 moderate, repeat) 4x100 swim @ 1:25 300 pull (75 strong/75 moderate, repeat) 3x100 swim @ 1:20 200 pull (50 strong/50 moderate, repeat) 2x100 swim @ 1:15 100 as (50 shark drill/50 frog on a lily pad) 100 swim FAST (record your time!) 400 cool down (200 choice with board/200 swim) *4200 total* B: 900 warm up (200 swim/50 kick/50 drill) 6x50 @ 1:15 (25 FAST/5 x Popups/25 easy) 4x75 @ 1:30 (25 non-free/50 free) 400 pull (100 strong/100 moderate, repeat) 4x100 swim @ 2:00 300 pull (75 strong/75 moderate, repeat) 3x100 swim @ 1:50 100 as (50 shark drill/50 frog on a lily pad) 100 swim FAST (record your time!) 300 cool down (100 choice with board/200 swim) *3400 total* C: 600 warm up (200 swim/50 kick/50 drill) 4x50 w/:15 rest (25 FAST/5 x Popups/25 easy) 4x75 w/:20 rest (25 non-free/50 free) 2 x [300 pull (75 strong/7...

A: 500 choice warm up 21x50 @:40/:60 (1 FAST/1 easy/2 FAST/1 easy/3 FAST, etc) 5x200 pull @ 3:00 (3/5/7/9 breathing pattern by 50) 5x150 @ 2:30 (50 kick on back/50 backstroke/50 free) 5x100 @ 1:30 (25 FAST/50 smooth/25 FAST) 8x50 @ :50 (IM order) 200 cool down *4000 total* B: 400 choice warm up 15x50 @ :55/1:10 (2 FAST/1 easy, repeat) 4x200 pull @ 4:00 (3/5/3/5 breathing pattern by 50) 4x150 @ 3:30 (50 kick on back/50 non-free/50 free) 4x100 @ 2:00 (25 FAST/50 smooth/25 FAST) 6x50 @ :60 (25 Tarzan drill/25 swim) 100 cool down *3300 total* C: 300 choice warm up 12x50 w/:15 rest (2 FAST/1 easy, repeat) 3x200 w/:20 rest (3/5/3/5 breathing pattern by 50) 3x150 w/:20 rest (50 kick on back/50 non-free/50 free) 3x100 w/:30 rest (25 FAST/50 smooth/25 FAST) 3x50 w/:15 rest (25 Tarzan drill/25 swim) 100 cool down *2500 total*

A: 300 swim 200 IM (drill/swim by 25) 100 kick 4 x [100 free @ 1:30 (smooth)       100 IM @ (1:45 FAST!!)] 50 easy/recovery 3x200 @ 3:45 (50 kick/50 sailboat drill/100 swim) 8x100 @ 1:25 (descend 1-4, 5-8) 600 IM (200 kick/200 drill/200 swim) 6x125 @ 1:55 (100 free/25 back) 200 cool down *4400 total* B: 300 swim 200 (drill/swim by 25) 100 kick 4 x [100 swim @ 2:00 (smooth)       50 swim @ :60 (FAST!!)] 50 easy/recovery 3x200 @ 4:30 (50 kick/50 sailboat drill/100 swim) 8x100 @ 1:55 (descend 1-4, 5-8) 600 (200 kick/200 drill/200 swim) 200 cool down *3400 total* C: 300 swim 200 (drill/swim by 25) 100 kick 4 x [100 swim w/:20 rest (smooth)       50 swim w/:20 rest (FAST!!)] 50 easy/recovery 2x200 w/:30 rest (50 kick/50 sailboat drill/100 swim) 6x100 w/:20 rest (descend 1-3, 4-6) 200 cool down *2400 total*

A: 400 (200 choice/200 Drill) 100 Kick (25 FAST/75 easy) 300 IM (Kick/Drill/Swim) 100 Kick (50 FAST/50 easy) 200 Pull 100 Kick (75 FAST!/25 easy) 100 Tarzan Drill 100 Kick (ALL FAST!) 500 Pull (breathe every 3/5/3/7/3 by 100) **:20 seconds rest between each item above** 6x150 @ 2:20 (50 swim/50 kick/50 Swim FAST!) 500 pull (breathe every 3/5/3/7/3 by 100) 5 x (:30 seconds of pop-ups/50 swim choice/:15 rest) 200 cool down *4000 total* B: 400 (200 choice/200 Drill) 100 Kick (25 FAST/75 easy) 300 (Kick/Drill/Swim by 25) 100 Kick (50 FAST/50 easy) 200 Pull 100 Kick (75 FAST!/25 easy) 100 Tarzan Drill 100 Kick (ALL FAST!) 300 Pull (breathe every 3/5/7 by 100) **:30 seconds rest between each item above** 4x150 @ 3:20 (50 swim/50 kick/50 Swim FAST!) 300 pull (breathe every 3/5/7 by 100) 4 x (:30 seconds of pop-ups/50 swim choice/:15 rest) 200 cool down *3200 total* C: 400 (200 choice/200 Drill) 100 Kick (25 FAST/75 easy) 300 (Kick/Drill/Swim by 25) 100 Ki...

A: 500 Choice 300 IM (Kick/Drill/Swim by 25) 200 Kick (25 FAST!/25 easy) 12x25 @ :30 (2 drill, 1 FAST!) 30 Minute Timed Swim (record how far you swim in 30 minutes) 100 easy/recovery 2 x [4x25 Down&Outs       100 easy swim] 300 cool down (50 kick/100 swim) *~4200 total* B: 400 Choice 300 as Kick/Drill/Swim by 25 100 Kick (25 FAST!/25 easy) 12x25 @ :40 (2 drill, 1 FAST!) 30 Minute Timed Swim (record how far you swim in 30 minutes) 100 easy/recovery 4x25 Down&Outs 300 cool down (50 kick/100 swim) *~3200 total* C: 300 Choice 200 as Kick/Drill/Swim by 25 100 Kick (25 FAST!/25 easy) 6x25 w/:15 rest (2 drill, 1 FAST!) 30 Minute Timed Swim (record how far you swim in 30 minutes) 150 cool down *~2200 total*

A: 800 choice warm up 8x100 Pull @ 1:30 8x50 w/Band only @ :55 600 Swim 6x100 Pull @ 1:25 6x50 w/Band only @ :50 400 Swim 4x100 Pull @ 1:20 4x50 w/Band only @ :45 100 cool down *4600 total* B: 800 choice warm up 6x100 Pull @ 2:00 4x50 w/Band only w/:15 rest 600 Swim 4x100 Pull @ 1:50 4x50 w/Band only w/:15 rest 400 Swim 2x100 Pull @ 1:45 100 cool down *3500 total* C: 600 choice warm up 4x100 Pull w/:20 rest 4x50 w/Band only w/:15 rest 600 choice warm up 4x100 Pull w/:20 rest 4x50 w/Band only w/:15 rest 100 cool down *2500 total*

A: 600 Swim 500 Pull (200 breathe every 3/100 every 5/200 every 3) 400 IM (50 kick/25 Drill/25 swim) 300 swim (build each 50) 200 Kick (50 flutter/50 dolphin) 100 Tarzan Drill 100 Sailboat Drill 200 IM (Kick) 300 swim (50 FAST/50 easy) 400 IM (50 Kick/50 Swim) 500 Pull (Breathing pattern 3/5 by 100) 600 (100 easy/200 strong) 100 cool down swim *4300 total* B: 500 Swim 400 Pull (breathing pattern 3/5 by 50) 300 (50 non-free/50 free) 200 swim (build each 50) 100 Kick (25 FAST/25 easy) 100 Tarzan Drill 200 swim (50 FAST/50 easy) 300 (50 Kick/50 Swim) 400 Pull (Breathing pattern 3/5 by 100) 500 swim (100 easy/150 strong) 200 cool down swim *3200 total* C: 400 Swim 300 Pull (breathing pattern 3/5 by 50) 200 (50 non-free/50 free) 100 Kick (25 FAST/25 easy) 100 Tarzan Drill 200 swim (50 FAST/50 easy) 300 (50 Kick/50 Swim) 400 Pull (Breathing pattern 3/5 by 100) 200 cool down swim *2200 total*

I apologize for the lack of workouts this week! I was out of the country and had very limited internet access. I will be catching up on posting this week! Happy Swimming to everyone, Coach Sara:)