Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (200 swim/100 kick). 12 x 25 @ :30 (25 build, 25 fast, 25 easy, repeat). 2 x 300 pull w/:20 rest (3/5 breathing pattern by 50). The 2-Minute Challenge: 10 x 2:00 (odds: FAST for as far as you can go in 2:00, 125y or 150y; evens: EASY for 50 less than your fast distance). 200 kick with fins. 4 x 50 kick @ 1:15 (25 easy/25 sprint). 200 choice cool down. *3300 total* B: 600 warm up (200 swim/100 kick). 8 x 25 @ :40 (25 build, 25 fast, 25 easy, repeat). 2 x 300 pull w/:20 rest (3/5 breathing pattern by 50). The 2-Minute Challenge: 10 x 2:00 (odds: FAST for as far as you can go in 2:00, 100y or 125y; evens: EASY for 50 less than your fast distance). 200 kick with fins. 3 x 50 kick @ 1:30 (25 easy/25 sprint). 100 choice cool down. *2600 total* C: 300 warm up (200 swim/100 kick). 6 x 25 w/:10 rest (25 build, 25 fast, 25 easy, repeat). 2 x 300 pull w/:20 rest (3/5 breathing pattern by 50). The 2-Minute Challenge: 10 x 2:00 (odds: FAST for as far as you can go in 2:00, 75y or 100

A: 400 swim, 300 pull, 200 kick, 100 IM. 6 x 100 @ 1:45 (2 strong IM, 1 easy free, repeat). 6 x 100 (2 @ 1:30 strong free, 1 easy IM, repeat). 5 x 125 pull @ 1:45 (50 easy/75 strong). Cool down: 4 x 100 @ 1:45 (1 easy IM, 1 easy free, repeat). *3200 total* B: 400 swim, 300 pull, 200 kick, 100 IM. 6 x 100 @ 2:00 (25 easy non-free, 75 strong free). 6 x 75 @ 1:30 (25 easy non-free, 50 fast free). 5 x 100 pull @ 1:45 (50 easy/50 strong). 300 easy (50 choice/100 swim, repeat). *2850 total* C: 300 swim, 200 pull, 100 kick, 100 non-free. 6 x 75 w/:15 rest (25 easy non-free, 50 strong free). 6 x 50 w/:15 rest (25 easy non-free, 25 fast free). 4 x 100 pull w/:15 rest (50 easy/50 strong). 100 easy cool down *1950 total*

A: 12. 600 as (200 swim/200 pull/200 kick). 11 & 10. 10 x 25 @ :30 (first 11 strokes FAST). 9 & 8. 8 x 100 @ :90 (your choice). 7 & 6. 300 pull (3/5/7 breathing pattern by 50). 5 & 4. 4 x 125 @ 2:15 (25 SPRINT kick, 100 easy swim). 3. 3 x 150 w/:15 rest (50 fly/50 back/50 breast). 2 & 1. 1 x 200 choice cool down. *3100 total* B: 600 as (200 swim/200 pull/200 kick). 10 x 25 @ :40 (first 11 strokes FAST). 6 x 75 @ :90 (your choice). 300 pull (3/7 breathing pattern by 50). 4 x 125 with fins @ 2:30 (25 SPRINT kick, 100 easy swim). 4 x 75 w/:15 rest (25 back/25 breast/25 free). 1 x 200 choice cool down. *2600 total* C: 600 as (200 swim/200 pull/200 kick). 8 x 25 w/:10 rest (first 11 strokes FAST). 6 x 50 @ :90 (your choice). 300 pull (3/5 breathing pattern by 50). 4 x 75 with fins w/:30 rest (25 SPRINT kick, 50 easy swim). 4 x 75 w/:15 rest (25 back/25 breast/25 free). 100 choice cool down. *2100 total*

A: 600 as (150 swim/50 kick x 3). 6 x 50 @ :50 (12.5 easy, 25 fast in and out of the turn, 12.5 easy) 300 with buoy only (25 shark tap drill/75 regular pull). 3 x 200 paddles & buoy @ 3:00 (steady effort). 6 x 50 @ :55 (IM switch). 300 with buoy only (25 sculling/75 regular pull). 3 x 200 paddles & buoy @ 2:45 (steady effort). 6 x 50 @ 1:05 (25 kick/25 pull with board between legs). *3300 total* B: 600 as (150 swim/50 kick x 3). 5 x 50 @ 1:05 (12.5 easy, 25 fast in and out of the turn, 12.5 easy) 300 with buoy only (25 shark tap drill/75 regular pull). 3 x 150 paddles & buoy @ 2:45 (steady effort). 5 x 50 1:10 (25 easy non-free/25 fast free). 300 with buoy only (25 sculling/75 regular pull). 3 x 150 paddles & buoy @ 2:30 (steady effort). 4 x 50 @ 1:30 (25 kick/25 pull with board between legs). *2800 total* C: 400 as (150 swim/50 kick x 2). 4 x 50 w/:10 rest (12.5 easy, 25 fast in and out of the turn, 12.5 easy) 200 with buoy only (25 shark tap drill/75 regular pull). 3

A: 500 warm up, no fins (200 swim/50 kick/repeat). 16 x 25 @ :30 (1-4 choice of drill, 5-8 descend stroke count, 9-12 choice of drill, 13-16 descend stroke count). 8 x 50 @ :50 (25 easy, 25 fast). 6 x 75 @ 1:30 (25 fly/25 back/25 breast). 4 x 100 @ 1:30 with paddles only (descend your time 1-4). 200 easy with paddles and buoy. 4 x 100 @ 1:40 with paddles only (all fast!). 300 cool down (50 kick/50 swim). *3000 total* B: 500 warm up, no fins (200 swim/50 kick/repeat). 12 x 25 @ :40 (1-4 choice of drill, 5-8 descend stroke count, 9-12 choice of drill). 6 x 50 @ :60 (25 easy, 25 fast). 4 x 75 @ 2:00 (25 back/25 breast/25 free). 4 x 100 @ 1:50 with paddles only (descend your time 1-4). 100 easy with paddles and buoy. 4 x 100 @ 2:00 with paddles only (all fast!). 200 cool down (50 kick/50 swim). *2500 total* C: 500 warm up, no fins (200 swim/50 kick/repeat). 8 x 25 w/:10 rest (1-4 choice of drill, 5-8 descend stroke count). 4 x 50 w/:15 rest (25 easy, 25 fast). 4 x 75 w/:20 rest (25 back/25

It's fun to get these messages/emails as reminders that posting the SLAP swim workouts is helping/motivating someone out there!  Thanks for the email Ashley, have fun with some FRESH new workouts :) Hi Sara, All I wanted to say is thank you for posting all of your swim sets on your blog. It's amazing that you're so generous with your knowledge. I'm sure there a lots of swimmers and triathletes out there who have massively benefitted from using your sessions. I've been using them for a couple of years and don't know what I would do without them! That's it really. Good luck with your coaching business! Ashley

A: Warm Up: 200 swim/100 kick/repeat (fins optional). 3 x 200 swim @ 3:30 (descend 1-3, but only descend to strong, not MAX). 100 easy non-free. 3 x 200 swim @ 3:15 (descend 1-3, but only descend to strong, not MAX). 100 easy non-free. 3 x 200 pull @ 3:15 (descend 1-3, but only descend to strong, not MAX). 100 easy non-free. 3 x 200 pull @ 3:00 (descend 1-3, but only descend to strong, not MAX). Cool Down: 100 easy non-free. *3400 total* B: Warm Up: 200 swim/100 kick/repeat (fins optional). 3 x 200 swim @ 4:00 (descend 1-3, but only descend to strong, not MAX). 100 easy non-free. 3 x 100 swim @ 1:50 (descend 1-3, but only descend to strong, not MAX). 100 easy non-free. 3 x 200 pull @ 3:45 (descend 1-3, but only descend to strong, not MAX). 100 easy non-free. 3 x 100 pull @ 1:40 (descend 1-3, but only descend to strong, not MAX). Cool Down: 100 easy non-free. *2800 total* C: Warm Up: 200 swim/100 kick/repeat (fins optional). 3 x 200 swim w/:30 rest. 100 easy non-free. 3 x 150 pull w/:30

A: 500 choice warm up. 8 x 25 @ :40 (:10 sprint kick against the wall, 8 strokes FAST, remainder of the 25 easy). 300 easy with pull buoy. 8 x 25 @ :30 with paddles only (all fast, working on quick arm turnover). 200 Time Trial/RACE from a dive...remember your time. 200 easy IM (drill/swim by 25). 8 x 50 @ :45 (all strong effort). 200 easy IM (kick/swim by 25). 6 x 50 @ :55 (all hard effort). 200 easy IM (all swim). 4 x 50 @ 1:05 (all FAST effort). 200 cool down. *3100 total* B: 400 choice warm up. 8 x 25 @ :45 (:10 sprint kick against the wall, 8 strokes FAST, remainder of the 25 easy). 200 easy with pull buoy. 8 x 25 @ :30 with paddles only (all fast, working on quick arm turnover). 200 Time Trial/RACE from a dive...remember your time. 100 easy (drill/swim by 25). 8 x 50 @ :55 (all strong effort). 100 easy (non-free/free by 25). 6 x 50 @ 1:05 (all hard effort). 100 easy (all swim). 4 x 50 @ 1:15 (all FAST effort). 100 cool down. *2500 total* C: 300 choice warm up. 4 x 25 w/:15 rest (

Who wants some FRESH new SLAP workouts? I've been too busy to post workouts as I've been building my coaching business for the past 4+ years. Let's see how well I can do with getting this up and running again! Here was today's swim workout for the #SLAPPERS at the NTC pool in Clermont this morning: A: 500 warm up (your choice) 4 x 150 w/:15 rest (50 kick/100 IM drill) 3 x 300 pull w/:20 rest (50 breathing every 3, 50 breathing every 5, repeat) 1 x 400 (25 kick/25 drill/25 swim/25 SPRINT, repeat IM order) 6 x 100 @ 1:30 (descend 1-3, 4-6) 150 cool down (50 dolphin kick on your back/100 easy swim) *3150 total* B: 400 warm up (your choice) 4 x 150 w/:15 rest (50 kick/50 non-free/50 free) 3 x 200 pull w/:20 rest (50 breathing every 3, 50 breathing every 5, repeat) 1 x 300 (25 kick/25 drill/25 swim, repeat IM order) 6 x 100 @ 2:00 (descend 1-3, 4-6) 100 cool down (50 dolphin kick on your back/50 easy swim) *2600 total* C: 300 warm up (your choice) 3 x 150 w/:20 rest (50 kick