Masters and Triathlon Swimming Workouts by Sara McLarty

Reply Hazy, Try Again A: 800 warm up (200 swim/200 kick/200 IM drill/200 pull) 8x50 kick @ :60 (odd #s FAST, even #s choice) 3x200 IM @ 3:30 (100 IM drill/100 IM swim) 8x100 swim @ 1:20 (all strong) 3x200 IM @ 3:15 (100 IM/100 free) 8x50 kick @ :60 (odd #s no board, even #s with board) 3x200 IM @ 3:30 (regular IM) 200 choice cool down *4400 total* B: 800 warm up (200 swim/200 kick/200 drill/200 pull) 8x50 kick @ 1:15 (odd #s FAST, even #s choice) 3x200 pull @ 4:00 (50 shark drill/150 pull) 8x100 swim @ 1:50 (all strong) 3x200 pull @ 4:00 (50 backstroke/150 free) 8x50 @ 1:10 (25 non-free/25 free) 100 choice cool down *3500 total* C: 800 warm up (200 swim/200 kick/200 drill/200 pull) 4x50 kick w/:15 rest (25 FAST, 25 choice) 3x200 pull w/:30 rest (50 shark drill/150 pull) 4x100 swim w/:20 rest (all strong) 8x50 w/:10 rest (25 non-free/25 free) 100 choice cool down *2500 total* *Bonus points if you recognize what today...

Wednesday's Wild Workout A: 400 choice warm up 12x25 kick @ :30 (odd #s FAST, even #s smooth) 4 x [6x50 @ :45 (descend 1-3,4-6)        300 pull (100 smooth/100 FAST/100 smooth)        3x100 IM @ 1:45] 200 cool down *4500 total* B: 400 choice warm up 8x25 kick @ :45 (odd #s FAST, even #s smooth) 4 x [6x50 @ :55 (descend 1-3,4-6)        300 pull (100 smooth/100 FAST/100 smooth)        1x100 IM w/:30 rest] 200 cool down *3600 total* C: 300 choice warm up 8x25 kick w/:15 rest (odd #s FAST, even #s smooth) 3 x [6x50 w/:10 rest (descend 1-3,4-6)        200 pull (100 smooth/100 FAST)        1x100 non-free w/:30 rest] 100 cool down *2400 total*