Masters and Triathlon Swimming Workouts by Sara McLarty

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*