Masters and Triathlon Swimming Workouts by Sara McLarty

12-Day of Christmas Swim Workout (Edit distances and intervals to suit your level:) 12x50 swim @ :55 11x50 pull @ :50 10x75 @ 1:20 (back/breast/free) 9x100 @ 2:00 (50 swim/get out, 5 push-ups/50 FAST!) 8x25 @ :30 (tarzan drill, start at the flags with no push off the wall) 7x50 @ :45 (all strong) 6x75 @ 1:15 (25 fly/50 free) 5x25 @ :30 (sprint to the middle of the pool, flip turn, swim back to wall) 4x100 @ 1:15 (MAKE THE INTERVAL!) 3x50 @ :60 (25 easy double-arm backstroke/25 freestyle distance per stroke) 2x100 pull @ 1:30 (breathing every 5th stroke) 1x300 cool down (50 Frog/50 non-free/50 free, repeat) *5000 total*

A: 500 (200 Swim/50 Kick) 300 IM (Kick/Drill/Swim) 4x50 w/:10 rest (25 Drill/25 Swim) 6x150 @ 2:15 (50 non-free/100 Build) 12x25 @ :30 (Descend Stroke Count 1-3, 4-6, etc) 5x100 @ 1:40 (25 FAST!/50 easy/25 FAST!) 12x25 @ :30 (Breathe 2x only/1x only/none, repeat) 4x75 @ 1:15 (25 Underwater as far as you can/50 Ascend) 6x25 @ :30 (breast stroke arms with freestyle kick, head out of water ) 5x50 SPRINT! @ 1:10 300 Pull (50 Shark Drill/100 Pull) 100 cool down w/Buoy between ankles *4100 total* B: 500 (200 Swim/50 Kick) 300 (Kick/Drill/Swim) 4x50 w/:10 rest (25 Drill/25 Swim) 6x150 @ 3:00 (50 non-free/100 Build) 8x25 @ :40 (Descend Stroke Count 1-3, 4-6, etc) 4x100 @ 2:00 (25 FAST!/50 easy/25 FAST!) 6x25 @ :40 (Breathe 3x only/2x only/1xonly, repeat) 4x75 @ 2:00 (25 Underwater as far as you can/50 Ascend) 3x50 SPRINT! @ 1:30 300 Pull (50 Shark Drill/100 Pull) *3400 total* C: 500 (200 Swim/50 Kick) 300 (Kick/Drill/Swim) 4x50 w/:10 rest (25 Drill/25 Swim) 4x15...

**It was a cold morning at the Windermere Pool so we kept our rest to a minimum and kept swimming as much as possible. The following workout has few intervals and is meant to be swum with just enough rest to read what the next set is.** A: 300 swim/200 pull/100 kick 300 IM (kick/drill/swim by 25)/200 pull (3/5 breathing by 50)/100 kick (25 FAST/25 easy) 300 swim (50 strong/50 easy)/200 pull (50 sailboat drill/50 pull)/100 dolphin kick on back 300 swim (100 easy/100 medium/100 strong)/200 pull (buoy between ankles)/100 kick 300 swim (3x100 reverse IMs)/200 pull (50free/50backstroke)/100 kick (FAST!) 3x100 swim @ 1:30/2x100 swim @ 1:20/1x100 swim (FAST!) 300 swim (descend stroke count by 1 each 50)/200 pull (descend by 50)/100 (50 Frog/50 easy) *4200 total* B: 200 swim/200 pull/100 kick 200 (free/non-free by 25)/200 pull (3/5 breathing by 50)/100 kick (25 FAST/25 easy) 200 swim (50 strong/50 easy)/200 pull (50 sailboat drill/50 pull) 200 swim (50 easy/50 strong)/100 pull ...

A: 400 Choice/200 Pull/200 Kick 8x75 @ 1:15 (Kick/Drill/Build by 25) 10x50 @ :45 (25 FAST!/25 easy) 600 Pull (3/5 breathing pattern by 100) 20x50 @ :40/:60 (1 FAST/1easy/2 FAST/1easy/3FAST/1easy/etc) 400 pull (3/7 breathing pattern by 50) 200 Cool Down (50 Frog/150 Choice) *4100 total* B: 400 Choice/200 Pull/100 Kick 4x75 @ 1:45 (Kick/Drill/Build by 25) 8x50 @ :60 (25 FAST!/25 easy) 400 Pull (3/5 breathing pattern by 100) 20x50 @ :50/1:10 (1 FAST/1easy/2 FAST/1easy/3FAST/1easy/etc) 400 pull (3/7 breathing pattern by 50) 200 Cool Down (50 Frog/150 Choice) *3400 total* C: 300 Choice/200 Pull/100 Kick 4x75 w/:20 rest (Kick/Drill/Build by 25) 6x50 w/:15 rest (25 FAST!/25 easy) 400 Pull (3/5 breathing pattern by 100) 10x50 w/:10 rest (1 FAST/1easy/repeat) 200 pull (3/7 breathing pattern by 50) 200 Cool Down (50 Frog/150 Choice) *2300 total*

A: 300 swim/100 kick/300 pull/100 kick 6x100 swim @ 1:30 (descend 1-6) 6x100 pull @ 1:30 (descend 1-6) 500 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat) 400 (50 free/50 non-free) 6x100 swim @ 1:20 (all strong) 6x100 pull @ 1:20 (all strong) 200 choice cool down *4300 total* B: 200 swim/100 kick/200 pull/100 kick 4x100 swim @ 2:00 (descend 1-4) 4x100 pull @ 2:00 (descend 1-4) 400 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat) 300 (50 free/50 non-free) 4x100 swim @ 1:50 (all strong) 4x100 pull @ 1:50 (all strong) 200 choice cool down *3100 total* C: 200 swim/50 kick/200 pull/50 kick 4x100 swim w/:20 rest (descend 1-4) 4x100 pull w/:20 rest (descend 1-4) 300 (50 swim/5 pop-ups/25 kick/25 Sailboat drill, repeat) 300 (50 free/50 non-free) 200 choice cool down *2100 total*

Thanks for the email! I always appreciate hearing that people like the workouts:) ************************** Sara, Thanks for the free workouts! I do all your workouts from Triathlete Magazine. I appreciate that you are willing to share and it is making me a stronger swimmer.  Thanks again! - Age 48 triathlete going to Sprint Worlds

A: 400 swim/300 pull/200 kick/100 IM 2 x [4x150 pull @ 2:10 (3/5/3/ breathing pattern by 50)       4x100 IM @ 1:45       4x50 kick @ :60 (all FAST!)       100 easy/recovery swim] 3x200 @ 3:00 (NO Walls!) 100 cool down swim *4300 total* B: 400 swim/300 pull/200 kick/100 non-free 2 x [4x150 pull @ 3:00 (3/5/3/ breathing pattern by 50)       4x100 (free/non-free by 50) @ 2:15       4x50 kick @ 1:30 (all FAST!)       100 easy/recovery swim] *3600 total* C: 400 swim/300 pull/200 kick/100 non-free 4x150 pull w/:20 rest (3/5/3/ breathing pattern by 50) 4x100 (free/non-free by 50) w/:15 rest 4x50 kick w/:30 rest (all FAST!) 100 easy/recovery swim *2300 total*

A: 500 warm up (200 Swim/50 Kick/repeat) 500 Pull (breathe every 3/5 by 50) 2 x [4x50 Kick @ :60      200 Pull (smooth)      3x50 Kick @ :55      200 Pull (smooth)      2x50 FAST Kick @ :60      200 Pull (smooth)      1x50 Kick RACE!      50 easy/recovery] 500 swim (RACE for Time!!) 300 cool down swim *4100 total* B: 500 warm up (200 Swim/50 Kick/repeat) 500 Pull (breathe every 3/5 by 50) 4x50 Kick @ 1:30 200 Pull (smooth) 3x50 Kick @ 1:20 200 Pull (smooth) 2x50 FAST Kick @ 1:20 200 Pull (smooth) 1x50 Kick RACE! 100 easy/recovery 500 swim (RACE for Time!!) 300 cool down swim *3000 total* C: 500 warm up (200 Swim/50 Kick/repeat) 300 Pull (breathe every 3/5 by 50) 2 x [4x50 Kick w/:20 rest       200 Pull (smooth) w/:30 rest] 100 easy/recovery 400 swim (RACE for Time!!) 100 cool down swim *2200 total*

Check out my NEW Masters Swim program in Central Florida ! Also, click over to Swim Like A Pro for details about the Masters program and much more! Happy Swimming, Coach Sara:)

A: 200swim/200pull/200kick/200swim 400 IM (kick/drill/stroke/free by 25) 8x25 @ :30 no breath 400 IM (kick/drill/50 FAST stroke) 8x50 @ :45 swim 400 IM (50 stroke/50 FAST free) 8x75 @ :60 pull 400 IM (25 FAST kick/50 stroke/25 free) 8x100 @ 1:30 (descend 1-4, 5-8) 100 cool down *4500 total* B: 200swim/200pull/200kick 300 (50 non-free/50 free) 6x25 @ :45 (w/1 breath) 300 (50 non-free/50 free) 6x50 @ :55 swim 300 (50 non-free/50 free) 6x75 @ 1:30 pull 300 (50 non-free/50 free) 6x100 @ 2:00 (descend 1-3, 4-8) 100 cool down *3400 total* C: 200swim/200pull/200kick 300 (50 non-free/50 free) 6x25 w/:15 rest (breathe every 5th stroke) 300 (50 non-free/50 free) 6x50 w/:15 rest swim 300 (50 non-free/50 free) 6x75 w/:20 rest pull 100 cool down *2500 total*