Masters and Triathlon Swimming Workouts by Sara McLarty

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...