Hey "Masters Swim Workouts by Sara McLarty" Blog Fans! Thanks for using this site as a resource for creative, challenging, unique, and free swim workouts for your swimming or triathlon training goals. It's been a fantastic 5 years posting workouts and hearing from all the users around the world. I'm glad that I was able to provide your swim training with a bit of variation. Since February of 2013, I no longer coach at my original Masters Swim team and I've decided to stop posting workouts on a regular basis. I am busy developing a new team ( Central Florida Masters Swimming ) and a new business ( Swim Like a Pro ) with Misty Becerra. Fortunately, there are over 750 workouts accessible on this site...each on is completely different from the others. I hope you will continue clicking on to this blog when you need inspiration in the pool or just a quick way to get through an hour workout. If you have any questions or comments, please don't hesitate to contact m...
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A: 400 (swim/kick by 100) 400 pull (3/5 breathing pattern by 100) 16x25 @:30 (1fast/1ez, IM order) 8x125 @ 1:50 (25 sprint/100 smooth) 8x75 pull @ :55 (all strong) 8x25 @:45 (Dive in, sprint half pool, swim easy to the wall) 600 swim (100 IM/100 free, repeat) 8x25 @:45 underwater kick 4x150 pull (7/5/3 breathing pattern by 50) 200 choice cool down *4600 total* B: 400 (swim/kick by 100) 400 pull (3/5 breathing pattern by 100) 16x25 @:40 (1fast/1ez) 8x125 @ 2:30 (25 sprint/100 smooth) 8x75 pull @ 1:15 (all strong) 8x25 @:60 (Dive in, sprint half pool, swim easy to the wall) 400 swim free, smooth perfect technique 200 choice cool down *3600 total* C: 400 (swim/kick by 100) 400 pull (3/5 breathing pattern by 100) 16x25 w/:10 rest (1fast/1ez) 4x125 w/:30 rest (25 sprint/100 smooth) 4x75 pull w/15 rest (all strong) 300 swim free, smooth perfect technique 100 choice cool down *2400 total*
A: 500 (200 swim/50 kick, repeat) 300 Pull (3/5/3 breathing pattern by 100) 200 Kick (50 easy/50 FAST, repeat) 3x300 swim @ 4:20 (build to FAST) 50 easy/recovery kick w/:30 rest 4x200 pull @ 2:50 (build to FAST!) 50 easy/recovery kick w/:30 rest 5x100 swim @ 1:25 (build to FAST!) 50 easy/recovery kick w/:30 rest 8x50 pull @ :45 (all strong effort) 50 easy/recovery kick w/:30 rest 300 cool down (50 non-free/100 free, repeat) *4100 total* B: 500 (200 swim/50 kick, repeat) 300 Pull (3/5/3 breathing pattern by 100) 100 Kick (50 easy/50 FAST) 2x300 swim @ 5:45 (build to FAST) 50 easy/recovery kick w/:30 rest 3x200 pull @ 3:50 (build to FAST!) 50 easy/recovery kick w/:30 rest 4x100 swim @ 1:55 (build to FAST!) 50 easy/recovery kick w/:30 rest 6x50 pull @ :55 (all strong effort) 50 easy/recovery kick w/:30 rest 300 cool down (50 non-free/100 free, repeat) *3300 total* C: 400 (150 swim/50 kick, repeat) 200 Pull (3/5/3/5 breathing pattern by 50) ...
A: 400 choice swim 300 IM (kick/drill/swim by 25) 200 pull (breathe every 5th stroke) 100 kick 6x50 @ 1:15 (25 Dive & SPRINT/25 easy) 5x200 w/paddles only @ 2:45 100 recovery/easy 6x50 @ 1:15 (25 Dive & SPRINT/25 easy) 6x100 w/buoy & band only @ 1:30 100 recovery/easy 6x50 @ 1:15 (25 Dive & SPRINT/25 easy) 8x50 @ 1:00 (IM switch) 300 cool down *4400 total* B: 400 choice swim 300 (kick/drill/swim by 25) 200 pull (breathe every 5th stroke) 100 kick 4x50 @ 1:40 (25 Dive & SPRINT/25 easy) 4x200 w/paddles only @ 3:50 100 recovery/easy 4x50 @ 1:40 (25 Dive & SPRINT/25 easy) 4x100 w/buoy & band only @ 2:15 100 recovery/easy 4x50 @ 1:40 (25 Dive & SPRINT/25 easy) 6x50 @ 1:15 (25 non-free/25 free) 200 cool down *3500 total* C: 300 choice swim 200 pull (breathe every 5th stroke) 100 kick 4x50 w/:40 rest (25 Dive & SPRINT/25 easy) 3x200 pull w/:20 rest 50 recovery/easy 4x50 w/:40 rest (25 Dive & SPRINT/25 easy) 4x100...
A: 500 swim/400 pull/300 kick 4x250 pull @ 3:30 (150 FAST/100 easy) 4x200 swim @ 2:50 (100 FAST/100 easy) 4x150 swim @ 2:15 (100 IM strong/50 free easy) 4x100 kick @ 2:00 (50 FAST/50 easy) 4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate) 16x25 @ :30 (IM order) 200 cool down *4800 total* B: 400 swim/300 pull/200 kick 4x200 pull @ 3:45 (100 FAST/100 easy) 4x150 swim @ 2:50 (100 FAST/50 easy) 4x100 swim @ 2:15 (50 FAST/50 non-free) 4x75 kick @ 2:00 (50 FAST/25 easy) 4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate) 16x25 @ :30 (2 drill, 2 perfect technique) 200 cool down *3800 total* C: 300 swim/200 pull/100 kick 3x200 pull w/:30 rest (100 FAST/100 easy) 3x150 swim w/:30 rest (100 FAST/50 easy) 3x100 swim w/:20 rest (50 FAST/50 non-free) 3x50 kick w/:20 rest (25 FAST/25 easy) 3x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B r...
A: 300 swim/200 Pull/100 kick 4x150 @ 2:30 (50 non-free/50 free/50 non) 4x150 pull @ 2:15 (with buoy & BAND) 10x50 @ :60 (25 FAST/25 easy drill) 5x100 IM @ 1:45 (descend 1-5) 100 easy/recovery 10x50 swim (4 @ :40 strong, 1 @ :50 easy, repeat) 5x100 IM @ 1:45 (descend 1-5) 200 cool down (50 kick/150 swim) *4100 total* B: 200 swim/200 Pull/100 kick 4x150 @ 3:00 ( 50 free/50 non-free/50 free) 4x150 pull @ 3:00 (with buoy & BAND) 6x50 @ 1:10 (25 FAST/25 easy drill) 4x100 swim @ 2:00 (descend 1-4) 100 easy/recovery 6x50 swim (2 @ :50 strong, 1 @ :60 easy, repeat) 4x100 swim @ 2:00 (descend 1-4) 200 cool down (50 kick/150 swim) *3400 total* C: 200 swim/200 Pull/100 kick 4x150 w/:20 rest (50 free/50 non-free/50 free) 4x150 pull w/:20 (with buoy & BAND) 6x50 w/:15 rest (25 FAST/25 easy drill) 4x100 swim w/:20 rest (descend 1-4) 100 cool down (50 kick/50 swim) *2500 total*
A: 5 minute choice swim 5 minute choice kick 5 minute choice pull 3x400 swim w/:30 rest (100 free/100 IM, repeat) 8x50 @ :55 (25 kick/25 shark drill with board) 3x400 pull w/:30 rest (descend time #1-#3) 8x50 @ :55 (25 no breath/25 backstroke) 300 cool down (50 tarzan drill/100 swim, repeat) *~4400 total* B: 5 minute choice swim 5 minute choice kick 5 minute choice pull 3x300 swim w/:30 rest (100 free/50 non-free, repeat) 6x50 @ 1:15 (25 kick/25 shark drill with board) 3x300 pull w/:30 rest (descend time #1-#3) 6x50 @ 1:15 (25 no breath/25 easy free) 300 cool down (50 tarzan drill/100 swim, repeat) *~3500 total* C: 5 minute choice swim 5 minute choice kick 5 minute choice pull 3x200 swim w/:30 rest (100 free/50 non-free, repeat) 6x50 w/:15 (25 kick/25 shark drill with board) 3x200 pull w/:30 rest (descend time #1-#3) 6x50 w/:15 (25 one breath only/25 easy free) 100 cool down *~2500 total*
A: 400 swim with fins 200 kick w/ fins 4x50 @ :55 (catch-up Drill w/ paddle) 4x50 @ :55 (25 fist drill/25 Swim) 2 x [400 pull (3/5 breathing pattern by 50) 200 pull (50 FAST/50 easy)] 6x50 @ 1:15 (25 Kick/25 Sail Boat drill) 200 w/buoy (25 Scull/75 pull, repeat) 2 x [400 IM (25 kick/25 drill/50 swim) 200 IM swim (25 fast/25 easy)] 6x50 w/fins @ :60 (25 underwater kick/25 backstroke) 300 cool down (100 free/50 non-free, repeat) *4500 total* B: 400 swim with fins 200 kick w/ fins 4x50 @ 1:15 (catch-up Drill w/ paddle) 4x50 @ 1:15 (25 fist drill/25 Swim) 400 pull (3/5 breathing pattern by 50) 200 pull (50 FAST/50 easy) 6x50 @ 1:30 (25 Kick/25 Sail Boat drill) 200 w/buoy (25 Scull/75 pull, repeat) 400 choice (25 kick/25 drill/50 swim) 200 swim (25 fast/25 easy) 6x50 w/fins @ 1:30 (25 underwater kick/25 backstroke) 300 cool down (100 free/50 non-free, repeat) *3300 total* C: 400 swim with fins 200 kick w/ fins 6...
A: 500 choice with fins 500 pull (3/5 breathing pattern by 50) 4x150 @ 2:30 (50 kick/50 drill/50 swim) 8x50 swim @ :50 (descend 1-4, 5-8) 400 swim (No Walls) 6x50 swim @ :55 (all strong) 400 Pull (build each 100) 4x50 swim @ :60 (all FAST!) 400 IM (kick/drill/swim/fast by 25) 2x50 swim @ 1:30 (RACE! from a dive) 400 cool down choice *4200 total* B: 500 choice with fins 400 pull (3/5 breathing pattern by 50) 3x100 w/:20 rest (50 kick/50 swim) 6x50 swim @ :60 (descend 1-3, 4-6) 300 swim (No Walls) 4x50 swim @ 1:10 (all strong) 300 Pull (build each 100) 4x50 swim @ 1:20 (all FAST!) 300 choice(kick/drill/swim by 25) 2x50 swim @ 2:00 (RACE! from a dive) 300 cool down choice *3200 total* C: 400 choice with fins 300 pull (3/5 breathing pattern by 50) 300 swim (No Walls) 4x50 swim w/:20 rest (all strong) 300 Pull (build each 100) 4x50 swim w/:30 rest (all FAST!) 300 choice(kick/drill/swim by 25) 2x50 swim w/1:00 rest (RACE! from a dive) 200 cool down choice...
A: 10 minute warm up (non-free every 4th 25) 3 x [150 swim @ 2:10 150 kick @ 3:00 150 pull @ 2:10 150 (non-free/free by 25) @ 2:30 500 RACE! (broken as: 100 @ 2:00, 2x50 @ :60, 4x25 @ :30, 2x50 @ :60, 100 @ 2:00) 8x75 @ 1:30 (25 kick underwater, 50 swim) 8x50 @ :55 (start in the middle of the pool, vertical kicking during rest period) 400 cool down (100 swim/100 pull, repeat) *~4300 total* B: 10 minute warm up (non-free every 4th 25) 2 x [150 swim @ 3:00 150 kick @ 4:00 150 pull @ 3:00 150 (non-free/free by 25) @ 3:30 500 RACE! (broken as: 100 @ 2:30, 2x50 @ 1:15, 4x25 @ :40, 2x50 @ 1:15, 100 @ 2:30) 8x75 @ 2:00 (25 kick underwater, 50 swim) 6x50 @ 1:10 (start in the middle of the pool, vertical kicking during rest period) 300 cool down (100 swim/100 pull/100 swim) *~3400 total* C: 10 minute warm up (non-free every 4th 25) 150 swim w/:20 rest ...
Welcome Back Everyone Sorry for the lack of posting...I've been super busy! Glad to be back on the pool deck and writing workouts:) A: 600 warm up (200 swim/100 kick, repeat) 3x200 swim @ 2:45 6x50 @ :50 (IM switch) 5x100 swim @ 1:20 4x150 @ 2:30 (50 kick, 50 drill, 50 swim/IM order) 10x50 swim @ :40 500 pull (breath every 5th stroke) 16x25 swim @ :20 300 cool down (50 kick/100 swim, repeat) *4300 Total* B: 600 warm up (200 swim/100 kick, repeat) 3x200 swim @ 3:50 6x50 @ 1:05 (25 non-free/25 free) 4x100 swim @ 1:55 2x150 w/:30 rest (50 kick/50 drill/50 swim) 6x50 swim @ :55 400 pull (breath every 5th stroke) 8x25 swim @ :30 300 cool down (50 kick/100 swim, repeat) *3400 Total* C: 600 warm up (200 swim/100 kick, repeat) 6x50 w/:15 rest (25 non-free/25 free) 4x100 swim w/:20 rest 2x150 w/:30 rest (50 kick/50 drill/50 swim) 6x50 swim w/:15 rest 200 pull (breath every 5th stroke) 8x25 swim w/:10 rest 100 cool down *2400 Total*
A: 400 choice warm up 8x25 @ :30 (build to FAST!) 4x100 @ 1:30 (best average!) 400 (50 kick/50 swim) 4x100 @ 1:25 (best average!) 400 (50 non-free/50 free) 4x100 @ 1:20 (best average!) 400 pull (3/5 breathing by 100) 8x50 @ :60 (ALL FAST!) 400 cool down (100 IM/100 free, repeat) *4200 total* B: 300 choice warm up 8x25 @ :40 (build to FAST!) 4x100 @ 2:00 (best average!) 400 (50 kick/50 swim) 4x100 @ 1:55 (best average!) 400 (50 non-free/50 free) 4x100 @ 1:50 (best average!) 400 pull (3/5 breathing by 100) 200 cool down *3500 total* C: 300 choice warm up 4x25 w/:20 rest (build to FAST!) 4x100 w/:30 rest (descend 1-4) 300 (50 kick/50 swim) 4x100 w/:30 rest (descend 1-4) 300 (50 non-free/50 free) 400 pull (3/5 breathing by 50) 200 cool down *2400 total*
A: 200 swim/100 kick 12x25 @ :40 w/band only 8x50 swim @ :45 (descend 1-4, 5-8) 100 easy (reverse IM drill) (do the following sets continuous, no extra rest, all swim freestyle) 4x25 @ :30 4x50 @ :50 4x75 @ 1:10 4x100 @ 1:25 4x125 @ 1:45 4x150 @ 2:05 4x175 @ 2:20 4x200 @ 2:40 200 cool down *4900 total* B: 200 swim/100 kick 8x25 @ :60 w/band only 4x50 swim @ :55 (descend 1-4) 100 easy swim (do the following sets continuous, no extra rest, all swim freestyle) 4x25 @ :30 4x50 @ :60 4x75 @ 1:20 4x100 @ 1:50 4x125 @ 2:10 4x150 @ 2:40 4x175 @ 3:10 200 cool down *3800 total* C: 200 swim/100 kick 4x25 w/:30 rest w/band only 4x50 swim w/:20 rest (descend 1-4) 100 easy swim (do the following sets continuous, no extra rest, all swim freestyle) 4x25 w/:10 rest 4x50 w/:15 rest 4x75 w/:20 rest 4x100 w/:25 rest 4x125 w/:30 rest 200 cool down *2400 total*
A: 500 swim 2x200 kick with fins w/:30 rest 4x150 @ 2:30 (100 IM/50 free) 2x600 pull w/:30 rest (negative split at the 300 wall!) 3x100 @ 1:45 (reverse IM) 2x600 pull w/:30 rest (descend by 200s in each 600) 6x50 Kick @ :60 (25 FAST/25 easy) 200 cool down *4700 total* B: 400 swim 2x200 kick with fins w/:30 rest 4x100 @ 2:30 (50 free/50 non-free) 2x500 pull w/:30 rest (negative split at the 250 wall!) 3x100 @ 2:20 (50 drill/50 swim) 2x400 pull w/:30 rest (descend by 100s in each 400) 4x50 Kick @ 1:30 (25 FAST/25 easy) 200 cool down *3700 total* C: 300 swim 2x100 kick with fins w/:30 rest 2x400 pull w/:30 rest (negative split at the 200 wall!) 3x100 w/:30 rest (50 free/50 non-free) 2x300 pull w/:30 rest (descend by 100s in each 300) 4x50 Kick w/:30 rest (25 FAST/25 easy) 100 cool down *2500 total*
A: 300 swim/100 kick 6x50 @ :50 (IM switch) 6x100 pull @ 1:20 (all strong) 6x50 @ :45 (25 Tarzan drill/25 swim) 4x150 pull @ 2:00 (all strong) 6x50 @ :40 swim (25 FAST!/25 easy) 3x200 pull 2:40 (all strong) 6x50 @ :60 swim (all from a dive, FAST!) 2x300 @ 4:00 (all strong) 300 cool down (50 kick/100 swim) *4300 total* B: 300 swim/100 kick 6x50 @ 1:10 (25 free/25 non-free) 6x100 pull @ 1:55 (all strong) 6x50 @ 1:05 (25 Tarzan drill/25 swim) 4x150 pull @ 2:50 (all strong) 6x50 @ :60 swim (25 FAST!/25 easy) 3x200 pull 3:45 (all strong) 300 cool down (50 kick/100 swim) *3400 total* C: 300 swim/100 kick 6x50 w/:15 rest (25 free/25 non-free) 6x100 pull w/:30 rest (all strong) 6x50 w/:20 rest (25 Tarzan drill/25 swim) 4x150 pull w/:30 rest (all strong) 300 cool down (50 kick/100 swim) *2500 total*
A: 300 swim/200 pull/100 kick 6x125 @ 2:15 (50 kick/75 build) 2x250 @ 3:40 (200 FAST/50 easy) 100 Kick w/:30 rest 2x200 @ 3:00 (150 FAST/50 easy) 100 Kick w/:30 rest 2x150 @ 2:20 (100 FAST/50 easy) 100 Kick w/:30 rest 2x100 @ 1:40 (50 FAST/50 easy) 100 Kick w/:30 rest 2x50 @ :60 (25 FAST/25 easy) 100 kick w/:30 rest 4 x [4x25 Down & Outs 100 easy/recovery swim w/:30 rest] 200 cool down *4300 total* B: 300 swim/200 pull/100 kick 4x125 @ 3:00 (50 kick/75 build) 2x200 @ 4:15 (150 FAST/50 easy) 100 Kick w/:30 rest 2x150 @ 3:15 (100 FAST/50 easy) 100 Kick w/:30 rest 2x100 @ 2:15 (50 FAST/50 easy) 100 Kick w/:30 rest 2x50 @ 1:15 (25 FAST/25 easy) 100 kick w/:30 rest 4 x [4x25 Down & Outs 100 easy/recovery swim w/:60 rest] 200 cool down *3500 total* C: 300 swim/200 pull/100 kick 4x100 w/:30 rest (50 kick/50 build) 2x150 w/:30 rest (100 FAST/50 easy) 50 Kick w/:30 rest 2x100 w/:30 rest (50 FAST/50 easy) 50...
A: 750 warm up (200 swim/50 kick) 7x100 1:50 (50 Kick/50 swim build) 7x50 @ :55 (25 back/25 free) 12x25 @ :30 (1/2 FAST!/1/2 easy) 200 IM (25 drill/25 swim) 8x100 pull @ 1:25 (descend 1-4, 5-8) 3x300 swim @ 4:30 (100 free/100 IM/100 free) 400 cool down (100 swim/50 kick/50 Frog, repeat) *4100 total* B: 500 warm up (200 swim/50 kick) 5x100 2:30 (50 Kick/50 swim build) 5x50 @ 1:10 (25 non-free/25 free) 10x25 @ :40 (1/2 FAST!/1/2 easy) 8x100 pull @ 1:55 (descend 1-4, 5-8) 3x200 swim @ 4:00 (all strong) 400 cool down (100 swim/50 kick/50 Frog, repeat) *3300 total* C: 500 warm up (200 swim/50 kick) 5x100 w/:30 rest (50 Kick/50 swim build) 5x50 w/:20 rest (25 non-free/25 free) 10x25 w/:15 rest (1/2 FAST!/1/2 easy) 4x100 pull w/:30 rest (descend 1-4) 400 cool down (100 swim/50 kick/50 Frog, repeat) *2300 total*
A: 300 Swim/300 Pull/300 Drill/300 Kick 4x200 Pull @ 3:00 (3/5/3/7 breathing pattern by 50) 8x25 @ :30 (1/2 FAST!, 1/2 easy) 20x100 @ 1:50 (75 RACE!/ 25 easy) 200 cool down *4400 total* B: 300 Swim/300 Pull/300 Drill/300 Kick 3x200 Pull @ 4:00 (3/5/3/7 breathing pattern by 50) 8x25 @ :40 (1/2 FAST!, 1/2 easy) 15x100 @ 2:30 (75 RACE!/ 25 easy) 200 cool down *3700 total* C: 200 Swim/200 Pull/200 Drill/200 Kick 3x150 Pull w/:30 rest (3/5/3 breathing pattern by 50) 6x25 w/:15 rest (1/2 FAST!, 1/2 easy) 10x100 w/:30 rest (75 RACE!/ 25 easy) 100 cool down *2500 total*
A: 800 choice warm up 8x125 @ 2:10 (50 Drill/75 Build) 3x100 Kick @ 2:15 (25 FAST/25 easy, repeat) 8x50 @ :55 (IM switch) 5 x [100 swim @ 1:40 FAST!! 50 easy @ :60] 5 x [50 swim @ 1:00 FAST!! 25 easy @ :30] 600 pull (with snorkel if possible) 200 IM drill as cool down *4400 total* B: 600 choice warm up 6x125 @ 3:00 (50 Drill/75 Build) 3x100 Kick @ 3:00 (25 FAST/25 easy, repeat) 6x50 @ 1:05 (25 non-free/25 free) 4 x [100 swim @ 2:15 FAST!! 50 easy @ 1:15] 4 x [50 swim @ 1:15 FAST!! 25 easy @ :45] 500 pull (with snorkel if possible) 200 drill as cool down *3500 total* C: 500 choice warm up 4x125 w/:30 rest (50 Drill/75 Build) 4x50 Kick w/:20 rest (25 FAST/25 easy) 4x50 w/:15 rest (25 non-free/25 free) 4 x [100 swim w/:30 rest FAST!! 50 easy w/:15 rest] 300 pull (with snorkel if possible) 100 drill as cool down *2400 total*
A: 300 swim choice 300 pull (3/5 breathing pattern by 50) 4x150 @ 2:45 (50 kick/50 Fist drill/50 swim) 3x400 Pull @ 5:45 (descend 1-3) 100 recovery/easy swim 3x300 Swim 4:30 (descend 1-3) 100 recovery/easy swim 3x200 Pull 3:00 (descend 1-3) 100 recovery/easy swim 3x100 Swim 1:20 (all FAST!) 200 cool down *4700 total* B: 300 swim choice 200 pull (3/5 breathing pattern by 50) 4x150 @ 3:30 (50 kick/50 Fist drill/50 swim) 3x300 Pull @ 6:00 (descend 1-3) 100 recovery/easy swim 3x300 Swim 6:00 (descend 1-3) 100 recovery/easy swim 3x100 Swim 1:50 (all FAST!) 200 cool down *3600 total* C: 300 swim choice 200 pull (3/5 breathing pattern by 50) 2x150 w/:30 rest (50 kick/50 Fist drill/50 swim) 3x200 Pull w/:30 rest (descend 1-3) 100 recovery/easy swim 3x200 Swim w/:30 rest (descend 1-3) 200 cool down *2300 total*
A: 500 warm up (200 swim/50 kick, repeat) 500 Pull (50 shark drill/200 pull, repeat) 8x50 @ :55 (IM order, kick/swim by 25) 6x100 swim @ 1:30 (best average, all strong) 100 recovery/easy 4x150 swim @ 2:10 (best average, all strong) 100 recovery/easy 3x200 swim @ 2:45 (best average, all strong) 100 recovery/easy 8x25 swim @ :40 (start at the "T", sprint to the wall) 300 cool down (100 non-free/200 free) *4000 total* B: 500 warm up (200 swim/50 kick, repeat) 500 Pull (50 shark drill/200 pull, repeat) 6x50 @ 1:15 (kick/swim by 25) 5x100 swim @ 2:00 (best average, all strong) 100 recovery/easy 3x150 swim @ 3:00 (best average, all strong) 100 recovery/easy 2x200 swim @ 4:00 (best average, all strong) 100 recovery/easy 6x25 swim @ :60 (start at the "T", sprint to the wall) 300 cool down (100 non-free/200 free) *3400 total* C: 400 warm up (150 swim/50 kick, repeat) 400 Pull (50 shark drill/150 pull, repeat) 6x50 w/:15 rest (kick/swim by 25) ...
Happy Valentines Day to all my Swimmers! A: 300 swim/100 Tarzan drill 300 pull/100 Kick 8x50 @ :50 (15yards FAST!/35 easy) 100 IM easy/recovery (fly is drill) 5x300 Pull @ 4:15 (100 fast/50 easy, repeat) 5x200 Swim @ 3:05 (100 free/100 IM) 8x50 @ :50 (15 yards FAST!/35 easy) 200 cool down (50 kick/50 shark drill/100 swim) *4400 total* B: 300 swim/100 Tarzan drill 300 pull/100 Kick 8x50 @ 1:05 (15yards FAST!/35 easy) 100 easy/recovery (50 non-free/50 free) 3x300 Pull @ 5:30 (100 fast/50 easy, repeat) 3x200 Swim @ 4:00 (150 free/50 non-free) 8x50 @ 1:05 (15 yards FAST!/35 easy) 200 cool down (50 kick/50 shark drill/100 swim) *3400 total* C: 200 swim/100 Tarzan drill 200 pull/100 Kick 6x50 w/:15 rest (15yards FAST!/35 easy) 100 easy/recovery (50 non-free/50 free) 2x300 Pull w/:30 rest (100 fast/50 easy, repeat) 3x200 Swim w/:20 rest (150 free/50 non-free) 200 cool down (50 kick/50 shark drill/100 swim) *2400 total*
A: 400 choice warm up 4x100 @ 1:50 (50 kick FAST!/50 swim easy) 400 Pull (breathing 3/5 by 50) 6x50 :45 (descend 1-6) 100 IM easy/recovery (fly is drill) 600 pull (descend each 200) 3x300 swim @ 4:15 (100 FAST!/200 strong) 600 pull (descend each 150) 3x300 swim @ 4:05 (200 strong/100 FAST!) 200 easy cool down *4800 total* B: 400 choice warm up 4x100 @ 2:20 (50 kick FAST!/50 swim easy) 300 Pull (breathing 3/5 by 50) 6x50 :60 (descend 1-6) 100 non-free easy/recovery 400 pull (descend each 150) 3x200 swim @ 3:50 (100 FAST!/200 strong) 400 pull (descend each 100) 3x200 swim @ 3:50 (200 strong/100 FAST!) 200 easy cool down *3700 total* C: 400 choice warm up 4x100 w/:20 rest (50 kick FAST!/50 swim easy) 300 Pull (breathing 3/5 by 50) 6x50 w/:15 rest (descend 1-6) 100 non-free easy/recovery 400 pull (descend each 150) 3x200 swim w/:30 rest (100 FAST!/200 strong) 200 easy cool down *2700 total*
A: 400 Swim 300 IM (Kick/Drill/Swim by 25) 200 Kick (on your back, no boards) 100 (50 tarzan drill/50 fingertip drag) 6x250 swim @ 3:40 (descend 1-3, 4-6) 2x400 pull @ 5:30 (2nd 400 is faster) 3x300 swim @ 4:30 (100 free/100 IM/100 free) 2x200 pull @ 2:45 (2nd 200 is faster) 200 cool down *4800 total* B: 400 Swim 300 (Kick/Drill/Swim by 25) 200 Kick (on your back, no boards) 100 (50 tarzan drill/50 fingertip drag) 4x250 swim @ 5:00 (descend 1-4) 2x300 pull @ 6:00 (2nd 300 is faster) 3x200 swim w/:30 rest (50 free/50 non-free, repeat) 200 cool down *3400 total* C: 400 Swim 300 (Kick/Drill/Swim by 25) 200 Kick (on your back, no boards) 100 (50 tarzan drill/50 fingertip drag) 4x200 swim w/:30 rest (descend 1-4) 2x300 pull w/:45 rest (2nd 300 is faster) 100 cool down *2500 total*
A: 300 Swim/200 Kick/100 Drill 12x50 @ :55 (25 IM order/25free) 500 Pull (50 FAST/200 smooth, repeat) 10x50 @ :50 (descend 1-5, 6-10) 500 swim (No Walls, 25 FAST/75 smooth, repeat) 8x75 @ 1:20 (25 Kick/25 non-free/25 free) 5x100 swim @ 1:25 (all strong) 300 Cool Down (50 Kick/100 choice, repeat) *4100 total* B: 300 Swim/200 Kick/100 Drill 8x50 @ 1:10 (25 non-free/25free) 400 Pull (50 FAST/150 smooth, repeat) 8x50 @ :60 (descend 1-4, 5-8) 400 swim (No Walls, 25 FAST/75 smooth, repeat) 6x75 @ 1:45 (25 Kick/50 free) 4x100 swim @ 1:55 (all strong) 300 Cool Down (50 Kick/100 choice, repeat) *3350 total* C: 300 Swim/200 Kick/100 Drill 6x50 w/:15 rest (25 non-free/25free) 300 Pull (50 FAST/100 smooth, repeat) 6x50 w/:20 rest (descend 1-3, 4-6) 300 swim (No Walls, 25 FAST/75 smooth, repeat) 4x75 w/:20 rest (25 Kick/50 free) 3x100 swim w/:30 rest (all strong) 150 Cool Down (50 Kick/100 choice) *2550 total*
A: 600 warm up (200 swim/50 kick/50 non-free, repeat) 4x50 @ :45 (build to FAST!) 4x200 @ 3:00 (swim, strong) 4x50 @ :45 (25 FAST/25easy) 4x250 @ 3:40 (pull, all strong) 4x50 @ :45 (25 easy/25 FAST!) 4x250 @ 4:00 (150 free/100 IM) 400 cool down (100 swim/50 kick/50 non-free, repeat) *4400 total* B: 600 warm up (200 swim/50 kick/50 non-free, repeat) 4x50 @ :60 (build to FAST!) 3x200 @ 4:00 (swim, strong) 4x50 @ :60 (25 FAST/25easy) 3x200 @ 4:00 (pull, all strong) 4x50 @ :60 (25 easy/25 FAST!) 3x200 @ 4:15 (150 free/50 non-free) 400 cool down (100 swim/50 kick/50 non-free, repeat) *3400 total* C: 600 warm up (200 swim/50 kick/50 non-free, repeat) 4x50 w/:10 rest (build to FAST!) 3x150 w/:30 rest (swim, strong) 4x50 w/:10 rest (25 FAST/25easy) 3x150 w/:30 rest (pull, all strong) 4x50 w/:10 rest (25 easy/25 FAST!) 400 cool down (100 swim/50 kick/50 non-free, repeat) *2500 total*
A: 400 warm up (kick every 4th 25) 4x150 @ 2:30 (50 kick w/NO board/100 pull w/buoy only) 9x100 swim @ 1:30 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez) 8x100 @ 2:00 (25 kick/50 swim/rest 10 sec/25 FAST butterfly) 7x100 IM @ 1:45 6x100 pull @ 1:25 (3/5 breathing pattern by 25) 5x100 @ 1:40 (25 FAST!/75 easy swim) *4500 total* B: 400 warm up (kick every 4th 25) 9x100 swim @ 2:00 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez) 8x100 @ 2:45 (25 kick/50 swim/rest 10 sec/25 FAST) 7x100 pull @ 1:55 (3/5 breathing pattern by 25) 6x100 @ 2:15 (25 FAST!/75 easy swim) *3400 total* C: 400 warm up (kick every 4th 25) 6x100 swim w/:20 rest (2 FAST/1 ez/repeat) 5x100 w/:30 rest (25 kick/50 swim/rest 10 sec/25 FAST) 4x100 pull w/:20 rest (3/5 breathing pattern by 25) 3x100 w/:30 rest (25 FAST!/75 easy swim) 200 choice cool down *2400 total*
A: 500 warm up (200 Free/50 non-free, repeat) 4x200 Pull @ 3:00 (3/5 breathing pattern by 50) 8x50 @ :45 (25 Fast/25 easy) 4x150 @ 2:30 (50 Kick/50 Fingertip Drag/50 swim Build) 4x200 @ 3:30 All FAST! 100 easy/recovery 8x50 @ :55 (IM order, 25 drill/25 swim) 4x150 @ 2:30 (100 IM/50 free) 200 cool down (100 Drill/50 kick on side/50 choice) *4400 total* B: 500 warm up (200 Free/50 non-free, repeat) 3x200 Pull @ 4:00 (3/5 breathing pattern by 50) 6x50 @ :60 (25 Fast/25 easy) 3x150 @ 3:30 (50 Kick/50 Fingertip Drag/50 swim Build) 3x200 @ 4:30 All FAST! 100 easy/recovery 6x50 @ 1:10 (25 drill/25 swim) 3x150 @ 3:15 (50 free/50 non-free/50 free) 200 cool down (100 Drill/50 kick on side/50 choice) *3500 total* C: 500 warm up (200 Free/50 non-free, repeat) 3x200 Pull w/:30 rest (3/5 breathing pattern by 50) 8x50 w/:15 rest (25 Fast/25 easy) 3x200 @ 4:30 All FAST! 200 cool down (100 Drill/50 k...
A: 300 swim/300 Pull/300 Kick with fins 6x100 @ 1:45 (50 DPS/25 Tarzan/25 Catchup drill) 400 w/:30 rest (50 Kick/50 swim, repeat) 6x150 Pull @ 2:10 (breathing pattern 3/5/7 by 50) 8x100 swim @ 1:25 (best average possible!) 100 easy/recovery 4x200 pull @ 2:40 (best average possible!) 600 Fins & paddles (negative split...second 300 faster than first 300) 100 cool down *5200 total* B: 200 swim/200 Pull/200 Kick with fins 5x100 @ 2:15 (50 DPS/25 Tarzan/25 Catchup drill) 300 w/:30 rest (50 Kick/50 Swim, repeat) 4x150 Pull @ 3:00 (breathing pattern 3/5 by 50) 6x100 swim @ 1:50 (best average possible!) 100 easy/recovery 3x200 Pull 3:45 (best average possible!) 400 Fins & paddles (negative split...second 200 faster than first 200) 100 cool down *3800 total* C: 200 swim/200 Pull/200 Kick with fins 4x100 w/:15 rest (50 DPS/25 Tarzan/25 Catchup drill) 4x100 swim w/:20 rest (best average possible!) 100 easy/recovery 4x100 pull w/:20 rest (best average possible!...
A: 1 x 400 swim w/:30 rest 2 x 200 @ 3:15 (50 free/100 IM/50 free) 4 x 100 swim @ 1:25 (strong) 8 x 50 @ :45 (descend 1-4, 5-8) 16 x 25 @ :30 (2 kick on your back, 2 FAST! w/NO breath!) 1 x 400 w/fins (50 kick/50 swim, repeat) 16 x 25 @ :30 (odds: IM order FAST!, evens: easy free) 8 x 50 @ :40 (all strong) 4 x 100 IM @ 1:45 (strong) 2 x 200 pull @ 3:00 (3/5/7/9 breathing pattern by 50) 1 x 400 (25 FAST!/75 smooth) *4400 total* B: 1 x 400 swim w/:30 rest 2 x 200 w/:20 rest (50 free/50 non-free, repeat) 4 x 100 pull@ 1:55 (strong) 8 x 50 @ :55 (descend 1-4, 5-8) 16 x 25 @ :40 (2 kick on your back, 2 FAST! w/1 breath!) 8 x 50 @ :55 (all strong) 4 x 100 swim @ 1:55 (strong) 2 x 200 pull w/:20 rest (3/5/7/9 breathing pattern by 50) 1 x 400 (25 FAST!/75 smooth) *3600 total* C: 1 x 400 swim w/:30 rest 2 x 200 w/:20 rest (50 free/50 non-free, repeat) 4 x 100 pull w/:20 rest (strong) 8 x 50 w/:15 rest (descend 1-4, 5-8) 16 x 25 w/:15 rest (2 kick on your b...
A: 200 Swim/200 Pull/100 Kick 6x150 @ 2:15 (50 Catch-up Drill w/ Paddle/100 swim build) 4x250 @ 4:00 (50 FAST!/kick on wall :10 sec/200 strong) 500 Swim @ 6:40/100 Kick @ 2:00 400 Pull @ 5:20/100 Kick @ 2:00 300 Swim @ 4:00/100 Kick @ 2:00 200 Pull @ 2:45/100 Kick @ 2:00 100 Swim @ 1:25/100 Kick @ 2:00 100 Cool Down *4600 total* B: 200 Swim/200 Pull/100 Kick 4x150 @ 3:20 (50 Catch-up Drill w/ Paddle/100 swim build) 4x250 @ 5:10 (50 FAST!/kick on wall :10 sec/200 strong) 400 Pull w/:20 rest/100 Kick w/:20 rest 300 Swim w/:20 rest/100 Kick w/:20 rest 200 Pull w/:20 rest/100 Kick w/:20 rest 100 Swim w/:20 rest/100 Kick w/:20 rest 100 Cool Down *3600 total* C: 200 Swim/200 Pull/100 Kick 3x150 w/:20 rest (50 Catch-up Drill w/ Paddle/100 swim build) 2x250 w/:30 rest (50 FAST!/kick on wall :10 sec/200 strong) 300 Swim w/:20 rest/100 Kick w/:20 rest 200 Pull w/:20 rest/100 Kick w/:20 rest 100 Swim w/:20 rest/100 Kick w/:20 rest 100 Cool Down *2500 total*...
Today's workout is dedicated to the Fantastic Island Foursome that send a lovely thank-you gift for keeping them motivated and swimming fast through 63rd birthdays and beyond! Happy Swimming:) A: 600 warm up (100 swim/100 kick/100 IM, repeat) 6x100 Pull @ 1:30 (descend 1-3, 4-6) 400 as (50 free/50 dolphin kick on your back, repeat) 4x100 Pull @ 1:20 (all strong) 3x200 IM @ 3:20 2x100 pull @ 1:15 (all FAST!) 300 easy (25 sailboat/25 kick/50 swim) 8x50 @ :55 (start from center of pool, FAST turns, vertical kick during rest) 500 swim (NO Walls!) 100 cool down (non-free) *4100 total* B: 600 warm up (100 swim/100 kick/100 non-free, repeat) 6x100 Pull @ 2:00 (descend 1-3, 4-6) 300 as (50 free/50 kick on your back, repeat) 4x100 Pull @ 1:50 (all strong) 300 easy (25 sailboat/25 kick/50 swim) 2x100 pull @ 1:45 (all FAST!) 6x50 @ 1:10 (start from center of pool, FAST turns, vertical kick during rest) 500 swim (NO Walls!) 100 cool down (non-free) *3300 total* C: ...
A: 300swim/200pull/100kick 6x75 @1:20 (kick/drill/swim IM order) 12x50 @:45 (descend stroke count 1-4,5-8,9-12) 400 swim NO walls (25 FAST/75easy) 3x200 pull @ 2:45 3x200 swim @ 2:45 3x150 pull @ 2:05 3x150 swim @ 2:05 200 cool down (50 dolphin kick/50 swim) *4300 total* B: 300swim/200pull/100kick 4x75 @2:00 (kick/drill/swim) 8x50 @:60 (descend stroke count 1-4,5-8) 300 swim NO walls (25 FAST/75easy) 3x150 pull @ 2:45 3x150 swim @ 2:45 3x100 pull @ 1:55 3x100 swim @ 1:55 200 cool down (50 dolphin kick/50 swim) *3300 total C: 300swim/200pull/100kick 4x75 w/:15 rest (kick/drill/swim) 8x50 w/ :15 rest (descend stroke count 1-4,5-8) 300 swim NO walls (25 FAST/75easy) 3x100 pull @ 1:55 3x100 swim @ 1:55 200 cool down (50 dolphin kick/50 swim) *2400 total
In honor of this recent email, I am dedicating Friday's workout to the swim group in Princeton! Happy Swimming:) ****************************** Thank you thank you thank you You have no idea, or maybe you do, how much time and effort you've saved me as a coach of a Mon & Wed evening Masters swim class in Princeton. We often use your workouts, and I print your name on them, and speak about you and refer swimmers to your web site. Happy New Year for 2014 Coach David ******************************* A: 900 (100 swim/100 IM/100 pull, repeat) 12x50 @ :50 w/fins (25 kick underwater/25 swim) 4x150 @ 3:00 (IM order: 50 kick/50 drill/50 swim) 4x75 @ 1:15 (descend stroke count by 1 each 25) 4x150 @ 2:30 (50 fly/50 back/50 breast) 4x75 @ 1:10 (descend 1-4) 4x150 @ 2:00 (free swim, all strong) 4x75 w/:10 rest (25 frog/50 swim) *4200 total* B: 900 (100 swim/100 non-free/100 pull, repeat) 12x50 @ :60 w/fins (25 kick underwater/25 swim) 4x150 @ 4:00 (50 kick/50 drill...
A: 600 swim (50 free/25 kick, repeat) 400 swim (50 back/50 free, repeat) 2 x [3x150 pull @ 2:10 3x50 swim @ :45 (FAST!)] 6x100 with fins @ 1:30 (50 kick/50 swim) 4 x [50 swim @ :60 (easy) 4x25 In & Outs (sprint 25, climb out, dive in, sprint 25, etc)] 500 pull w/:30 rest (3/5/7 breathing pattern by 50) 200 cool down (25 kick/75 swim, repeat) *4100 total* B: 400 swim (50 free/25 kick, repeat) 300 swim (50 non-free/50 free, repeat) 2 x [3x150 pull @ 3:00 3x50 swim @ :60 (FAST!)] 4x100 with fins @ 2:00 (50 kick/50 swim) 4 x [50 swim @ 1:15 (easy) 4x25 In & Outs (sprint 25, climb out, dive in, sprint 25, etc)] 300 pull w/:30 rest (3/5 breathing pattern by 50) 200 cool down (25 kick/75 swim, repeat) *3400 total* C: 300 swim (50 free/25 kick, repeat) 300 swim (50 non-free/50 free, repeat) 2 x [2x150 pull w/:20 rest 2x50 swim w/:15 rest (FAST!)] 4x100 with...
**A new record was set on January 6th with 1,400 individual views of the blog! Thanks for visiting and happy swimming to each and every one of you:) A: 600 warm up choice 4x150 @ 2:15 (50 fly/100 free) 4x150 pull @ 2:10 (50 shark drill/100 breath every 5) 6x50 @ :50 (descend stroke count 1-6) 4x150 pull @ 2:05 (50 FAST!/100 smooth) 6x50 @ :50 (descend stroke count 1-6) 4x150 @ 2:30 (50 dolphin kick on back/100 strong swim) 6x50 @ :50 (descend stroke count 1-6) 300 cool down (100 free/100 IM/100 free) *4200 total* B: 400 warm up choice 4x150 @ 3:00 (50 non-free/100 free) 4x150 pull @ 2:50 (50 shark drill/100 breath every 5) 4x50 @ :60 (descend stroke count 1-4) 4x150 pull @ 2:45 (50 FAST!/100 smooth) 4x50 @ :60 (descend stroke count 1-4) 4x150 @ 3:15 (50 dolphin kick on back/100 strong swim) 200 cool down *3400 total* C: 300 warm up choice 4x150 w/:20 rest (50 non-free/100 free) 4x150 pull w/:20 rest (50 shark drill/100 regular pull) 4x50 w/:10 rest (descend...
Happy New Year Swimmers! Welcome to 2014...sorry for the late start. Getting back on track with some great practices for you to enjoy:) A: 400 (200 swim/200 pull) 300 (25 Kick/25 Drill/25 swim) 200 Pull 100 Kick 8x50 @ :55 (25 drill/25 swim, IM Order) 6x100 @ 1:25 (descend 1-3, 4-6) 8x25 kick @ :30 (ALL FAST!) 4x125 pull @ 2:00 (breathing every 5 strokes) 200 easy pull (50 shark drill/50 pull) 8x50 swim @ :45 (descend 1-4, 5-8) 8x25 kick @ :30 (ALL FAST!) 4x250 pull @ 3:45 (3/5 breathing pattern by 50) 200 easy pull (50 shark drill/50 pull) 100 cool down *4800 total* B: 400 (200 swim/200 pull) 300 (25 Kick/25 Drill/25 swim) 200 Pull 100 Kick 8x50 @ 1:05 (25 drill/25 swim) 6x100 @ 2:00 (descend 1-3, 4-6) 4x25 kick @ :45 (ALL FAST!) 4x100 pull @ 2:00 (breathing every 5 strokes) 100 easy pull (50 shark drill/50 pull) 8x50 swim @ :60 (descend 1-4, 5-8) 4x25 kick @ :40 (ALL FAST!) 4x100 pull @ 2:00 (3/5 breathing pattern by 50) 100 cool down *3600 total* ...
A: 800 warm up (100free/50kick/50 non-free, repeat) 8x100 Suicides! @ 1:40 (10y/15y/25y) 8x50 @ :45 (pull with distance per stroke) 8x75 @ 1:20 (25 underwater kick/25 backstroke/25 free) 6x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat) 8x50 @ :45 (pull w/distance per stroke) 300 cool down (50 underwater recovery drill/100 swim, repeat) *4500 total* B: 600 warm up (100free/50kick/50 non-free, repeat) 6x100 Suicides! @ 2:15 (10y/15y/25y) 6x50 @ :60 (pull with distance per stroke) 6x75 @ 1:40 (25 underwater kick/25 backstroke/25 free) 4x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat) 6x50 @ :60 (pull w/distance per stroke) 300 cool down (50 underwater recovery drill/100 swim, repeat) *3400 total* C: 400 warm up (100free/50kick/50 non-free, repeat) 4x100 Suicides! w/:20 rest (10y/15y/25y) 4x50 w/:15 rest (pull with distance per stroke) 4x75 w/:30 rest (25 underwater kick/25 backstroke/25 free) 3x200 Snake! (F...