Masters and Triathlon Swimming Workouts by Sara McLarty

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*