Masters and Triathlon Swimming Workouts by Sara McLarty

Sprinting Sounds Like Fun Today! A: 5 minute choice swim 3 x 500 w/:30 rest as [50 kick (no board), 100 IM, 150 choice drill, 200 Pull (breathing pattern 3/5 by 50)] Main Set: 400 pull (neg split at 200) 8x50 @ :60 (IM switch) 300 Pull (descend by 100) 8x25 @ :30 (FAST! kick hard on wall between intervals) 200 Pull (descend by 50) 6x50 :60 (25 swim, climb out, dive in, 25 FAST!) 100 Pull (descend by 25) 4x25 @ :45 (all are SPRINT! from a dive) 300 choice cool down *4100 total* B: 5 minute choice swim 2 x 500 w/:30 rest as [50 kick (no board), 100 non-free, 150 choice drill, 200 Pull (breathing pattern 3/5 by 50)] Main Set: 400 pull (neg split at 200) 8x50 @ 1:10 (non-free/free by 25) 300 Pull (descend by 100) 8x25 @ :40 (FAST! kick hard on wall between intervals) 200 Pull (descend by 50) 6x50 1:10 (25 swim, climb out, dive in, 25 FAST!) 100 Pull (descend by 25) 4x25 @ :60 (all are SPRINT! from a dive) 100 choice cool down *3600 total* C: 5 minute choice...

The Monday Grind A: 500 warm up (200 swim/50 kick, repeat) 8x25 @ :30 drill (single arm & fist drill) 6x75 @ 1:30 (25 kick/50 swim build to FAST!) 3x100 pull @ 1:30 (3/5 breathing by 50) 8x25 @ :30 (IM order) 6x75 @ 1:20 (25 easy/25 medium/25 FAST!) 3x100 pull @ 1:30 (3/7 breathing by 50) 8x25 @ :30 (dolphin kick on your back) 6x75 @ 1:10 (descend 1-4) 3x100 pull @ 1:30 (3/9 breathing by 50) 8x25 @ :30 from a dive (get out of pool after each 25) 6x75 @ 1:00 (make the interval!) 3x100 choice @ 1:45 (easy cool down) *4300 total* B: 500 warm up (200 swim/50 kick, repeat) 8x25 @ :45 drill (Tarzan & non-free) 6x75 @ 2:00 (25 kick/50 swim build to FAST!) 3x100 pull @ 1:55 (3/5 breathing by 50) 8x25 @ :40 (descend stroke count 1-4) 6x75 @ 1:45 (25 easy/25 medium/25 FAST!) 3x100 pull @ 1:55 (3/7 breathing by 50) 8x25 @ :40 from a dive (get out of pool after each 25) 6x75 @ 1:30 (make the interval!) 3x100 choice @ 2:00 (easy cool down) *3350 total* C...

Build Me Up Buttercup A: 300 warm up (2x: 100 swim/50 kick ) 200 Pull (2x: 50 Shark Drill/50 regular) 4x75 @ 1:10 ( 25 Kick w/board, 50 swim build) 4x75 @ :60 (25 Sailboat w/board, 50 swim build) 4x100 IM order @ 2:00 ( 25 Kick/25 drill/50 swim) 3 x [100 kick @ 2:00  (Build to FAST!)        200 Pull @ 3:00 (Build to FAST!)        300 Swim @ 4:30 Build to FAST!)] 4x100 IM order @ 2:00 ( 25 Kick/25 drill/50 swim) 8x25 @ :45 (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool) 8x25 @ :30 (from middle of pool...sprint to wall, fast flip turn, sprint to middle) 200 Cool down *4300 total* B: 300 warm up (2x: 100 swim/50 kick ) 200 Pull (2x: 50 Shark Drill/50 regular) 4x75 @ 1:45  ( 25 Kick w/board, 50 swim build) 4x75 @ 1:20 (25 Sailboat w/board, 50 swim build) 3 x [100 kick @ 2:30  (Build to FAST!)        200 Pull @ 4:00 (Build to FAST!)   ...

Easy Swims Are Important Too! Warm Up: 400 SKiPS (100 swim/100 kick/100 pull/100 swim) Main Set (repeat 2-5 times): 200 pull w/:10 rest 150 w/:10 rest (50 back/50 breast/50 free) 100 swim w/:05 rest (build to FAST) 50 kick w/:05 rest REPEAT^ Cool Down: 6x50 w/:10 rest (descend stroke count 1-6)

Non-Stop Main Set A: 300 choice swim/100 kick warm up 8x50 @ :50 (descend 1-4, 5-8) 2x300 pull @ 4:30 (100 easy/100 medium/100 strong) Main Set: 6x50 @ :45 1x200 @ 2:45 5x50 @ :45 1x200 @ 2:45 4x50 @ :45 1x200 @ 2:45 3x50 @ :45 1x200 @ 2:45 2x50 @ :45 1x200 @ 2:45 1x50 @ :45 1x100 easy recovery 2x300 pull @ 4:30 (100 easy/100 medium/100 strong) 100 cool down *4250 total* B: 300 choice swim/100 kick warm up 8x50 @ 1:05 (descend 1-4, 5-8) 2x300 pull @ 6:00 (100 easy/100 medium/100 strong) Main Set: 1x200 @ 3:45 5x50 @ :55 1x200 @ 3:45 4x50 @ :55 1x200 @ 3:45 3x50 @ :55 1x200 @ 3:45 2x50 @ :55 1x200 @ 3:45 1x50 @ :55 200 cool down *3350 total* C: 200 choice swim/100 kick warm up 4x50 w/:15 rest (descend 1-4) 1x300 pull (100 easy/100 medium/100 strong) Main Set: 3 x [200 swim w/:20 rest        4x50 swim w/:10 rest] 200 cool down *2200 total*

How Low Can You Go? A: 600 warm up (200 swim/50 kick/50 drill, repeat) 6x100 @ 1:50 (IM drill) 300 pull (3/5 breathing pattern by 50) 6x100 @ 1:40 (25 kick on your back/50 swim/25 build) 300 pull (3/7 breathing pattern by 25) 6x100 @ 1:30 (build each 100 to FAST) 300 pull (No Walls) 6x100 @ 1:20 (make the interval!) 300 choice cool down *4200 Total* B: 500 warm up (150 swim/50 kick/50 drill, repeat) 6x75 @ 1:50 (back/breast/free by 25) 300 pull (3/3 breathing pattern by 50) 6x75 @ 1:40 (25 Tarzan drill/50 swim) 300 pull (3/5 breathing pattern by 25) 6x75 @ 1:30 (build each 75 to FAST) 300 pull (No Walls) 6x75 @ 1:20 (make the interval!) 200 choice cool down *3400 Total* C: 400 warm up (150 swim/50 kick, repeat) 6x50 w/:20 rest (non-free/free by 25) 200 pull (3/5 breathing pattern by 25) 6x50 w/:15 rest (25 Tarzan drill/25 swim) 200 pull (3/7 breathing pattern by 25) 6x50 w/:10 rest (build each 50 to FAST) 200 pull (No Walls) 6x50 w/:05 rest (all strong...