Masters and Triathlon Swimming Workouts by Sara McLarty

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*