Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 warm up (include 100 kick). 4 x 75 w:/15 rest (grasping bottom of paddles to extend over your wrist). 1 x 300 swim with no walls (sighting 3 times on each 25). 4 x 75 w/:15 rest (25 backstroke kick, 25 backstroke drill, 25 backstroke swim). 1 x 300 swim with no walls (sighting 3 times on each 25). 6 x 75 w/:15 rest (25 easy, 25 medium, 25 fast). 1 x 300 with buoy only (50 breathe every 3, 50 breathe every 5). 4 x 75 w/:15 rest (25 fast kick, 50 easy swim). 300 choice cool down  *3050 total* B: 300 warm up (include 100 kick). 4 x 75 w:/15 rest (grasping bottom of paddles to extend over your wrist). 1 x 300 swim with no walls (sighting 3 times on each 25). 4 x 75 w/:15 rest (25 backstroke kick, 25 backstroke drill, 25 backstroke swim). 1 x 300 swim with no walls (sighting 3 times on each 25). 4 x 75 w/:15 rest (25 easy, 25 medium, 25 fast). 1 x 200 with buoy only (25 breathe every 3, 25 breathe every 5). 4 x 75 w/:15 rest (25 fast kick, 50 easy swim). 100 choice cool down *240...

A: 300 swim/200 pull/100 kick for warm up. 12 x 25 @ :30 (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall). 6 x 150 @ 2:15 (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast, repeat 4-6). 8 x 25 @ :40 (IM order, easy). 5 x 250 pull @ 3:00 (rotating fast 50...same as above). 4 x 25 @ :45 kick. 200 choice cool down *3500 total* B: 300 swim/200 pull/100 kick for warm up. 12 x 25 @ :40 (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall). 6 x 150 @ 3:00 (rotating fast 50...#1 is first 50 fast, #2 is middle 50 fast, #3 is last 50 fast, repeat 4-6). 8 x 25 @ :45 (IM order, easy). 3 x 150 pull @ 3:00 (rotating fast 50...same as above). 4 x 25 @ :60 kick. 100 choice cool down *2650 total* C: 300 swim/200 pull/100 kick for warm up. 12 x 25 w/:15 rest (1-4: descend stroke count, 5-8: descend time, 9-12: sprint 8 strokes off the wall). 3 x 150 w/:20 rest (rotating fast 50...#1 is first 50 fast, #2 is m...

A: 500 choice easy warm up. 4 x 125 w/:15 rest (25 sprint kick, 100 easy swim). 1 x 500 pull (50 easy/50 strong). 4 x 150 w/:20 rest (50 sprint kick, 50 non-free, 50 free). 1 x 500 pull (100 strong, 100 easy). 4 x 100 w/:15 rest (IM but sprint kick the butterfly). 1 x 500 pull (250 easy/250 strong). 200 choice cool down. *3700 total* B: 300 choice easy warm up. 4 x 75 w/:15 rest (25 sprint kick, 50 easy swim). 1 x 500 pull (50 easy/50 strong). 3 x 100 w/:20 rest (25 sprint kick, 25 non-free, 50 free). 1 x 500 pull (100 strong, 100 easy). 4 x 75 w/:15 rest (25 back/25 breast/25 free). 1 x 500 pull (250 easy/250 strong). 100 choice cool down. *2800 total* C: 200 choice easy warm up. 4 x 75 w/:15 rest (25 sprint kick, 50 easy swim). 1 x 300 pull (50 easy/50 strong). 2 x 100 w/:20 rest (25 sprint kick, 25 non-free, 50 free). 1 x 300 pull (100 strong, 100 easy). 4 x 75 w/:15 rest (25 back/25 breast/25 free). 1 x 300 pull (250 easy/250 strong). 100 choice cool down. *2000 total*

 A: 3 x 300 free swim w/:20 rest. 6 x 25 sprint kick @ :45. 3 x 300 w/:20 rest (200 free/100 IM). 6 x 25 dolphin kick on back @ :45. 3 x 300 w/:20 rest (pull with paddles only). 6 x 25 tombstone sprint kick @ :60. 200 cool down. *3350 total* B: 3 x 300 free swim w/:20 rest. 4 x 25 sprint kick @ :60. 3 x 200 w/:20 rest (150 free/50 nonfree). 4 x 25 dolphin kick on back @ :60. 3 x 200 w/:20 rest (pull with paddles only). 4 x 25 tombstone sprint kick @ 1:15. 200 cool down. *2600 total* C: 2 x 200 free swim w/:20 rest. 4 x 25 sprint kick w/:20 rest. 2 x 200 w/:20 rest (150 free/50 nonfree). 4 x 25 dolphin kick on back w/;20 rest. 2 x 200 w/:20 rest (pull with paddles only). 4 x 25 tombstone sprint kick w/:20 rest. 100 cool down. *1900 total*

 A: 300 choice swim, 100 kick. 6 x 50 @ :50 with swim stick (catch up drill). 200 easy swim focused on distance per stroke. 50 easy non-free. 4 rounds of: 200 swim @ 3:00 & 100 IM easy @ 1:45 (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast. 2 rounds of: 300 pull easy, :20 rest, 200 IM drill/swim, :15 rest, 100 kick FAST, :30 rest. 100 cool down *3400 total* B: 300 choice swim, 100 kick. 6 x 50 @ 1:05 with swim stick (catch up drill). 200 easy swim focused on distance per stroke. 50 easy non-free. 4 rounds of: 200 swim @ 4:00 & 50 nonfree easy @ 1:30 (the 200s are: #1 - 50 fast/150 easy, #2 - 100 fast/100 easy, #3 - 150 fast/50 easy, #4 - 200 fast. 1 round of: 300 pull easy, :20 rest, 200 as 25 back/25 free, :15 rest, 100 kick FAST, :30 rest. 100 cool down *2600 total* C: 300 choice swim, 100 kick. 4 x 50 w/:15 rest, with swim stick (catch up drill). 200 easy swim focused on distance per stroke. 50 easy non-free. 4 rounds of...

A: 200 swim/100 non-free/100 kick. 9 x 50 @ :50 (#1 is 1/3 fast, #2 is 2/3 fast, #3 is all fast, repeat). 4 x 50 @ 1:05 (IM switch). Main Set: 100 IM easy @ 2:15, 1 x 100 free strong @ 1:30. 100 IM easy @ 2:15, 2 x 100 free strong @ 1:30. 100 IM easy @ 2:15, 3 x 100 free strong @ 1:30. 100 IM easy @ 2:15, 4 x 100 free strong @ 1:30. 100 social kick. 4 x 150 (cool down, fins optional) w/:10 rest (50 kick/50 back/50 free). *3200 total* B: 200 swim/100 non-free/100 kick. 9 x 50 @ 1:05 (#1 is 1/3 fast, #2 is 2/3 fast, #3 is all fast, repeat). 3 x 50 @ 1:20 (25 nonfree/25 free). Main Set: 50 nonfree easy @ 1:30, 1 x 100 free strong @ 1:50. 50 nonfree easy @ 1:30, 2 x 100 free strong @ 1:50. 50 nonfree easy @ 1:30, 3 x 100 free strong @ 1:50. 50 nonfree easy @ 1:30, 4 x 100 free strong @ 1:50. 2 x 150 (cool down, fins optional) w/:10 rest (50 kick/50 back/50 free). *2500 total* C: 200 swim/100 non-free. 6 x 50 w/:15 rest (#1 is 1/3 fast, #2 is 2/3 fast, #3 is all fast, repeat). Main Set: 50 ...

A: 400 choice. 300 as 25 butterfly kick on back, 50 choice swim. 200 holding the bottom of your paddles. 100 social kick. 500 swim no walls, 25 fast with sighting, 75 easy swim. 400 as 25 backstroke, 25 breaststroke, 50 sprint free. 300 easy, 200 medium, 100 fast, with pulling equipment, :15 rest between each. 500 as 25 Sprint kick, 100 easy swim.  200 choice cool down *3200 total* B: 300 choice. 300 with fins, as 25 butterfly kick on back, 50 choice swim. 200 holding the bottom of your paddles. 100 social kick. 300 swim no walls, 25 fast with sighting, 75 easy swim. 300 as 25 backstroke, 25 breaststroke, 50 sprint free. 300 easy, 200 medium, 100 fast, with pulling equipment, :15 rest between each. 250 as 25 Sprint kick, 100 easy swim.  100 choice cool down *2450 total* C: 300 choice. 300 with fins, as 25 butterfly kick on back, 50 choice swim. 200 holding the bottom of your paddles. 300 swim no walls, 25 fast with sighting, 75 easy swim. 300 easy, 200 medium, 100 fast, with p...

A: 400 choice warm up 8 minutes fast \ easy kick (random sprints within the 8 minutes). 100 easy swim recovery. 6x50 @ 1:10 with fins (25 underwater streamline kick with no breath, 25 dolphin kick on your back). 100 easy swim recovery. 400 IM (25 kick/25 drill/25 easy/25 fast of each stroke). 8x50 @ :55 IM switch. 400 pull (50 Breathing every 3, 50 Breathing every 5). 8x50 @ :40 with paddles only. 200 easy cool down *3100 total* B: 300 choice warm up 8 minutes fast \ easy kick (random sprints within the 8 minutes). 100 easy swim recovery. 6x50 @ 1:30 with fins (25 underwater streamline kick with no breath, 25 dolphin kick on your back). 100 easy swim recovery. 300 swim (25 fast Tarzan drill/75 easy swim). 6x50 @ :55 strong free. 300 pull (50 Breathing every 3, 50 Breathing every 5). 6x50 @ :50 with paddles only. 200 easy cool down *2500 total* C: 300 choice warm up 8 minutes fast \ easy kick (random sprints within the 8 minutes). 100 easy swim recovery. 4x50 w/:30 rest, with fins (25 u...

A: 600 choice with fins. 3 x 300 swim w/:20 rest (descend 1-3). 5 x 200 pull w/:15 rest (100 easy/100 strong). 7 x 100 w/:10 rest (odds free, evens IM). 100 cool down *3300 Total* B: 400 choice with fins. 3 x 300 swim w/:20 rest (descend 1-3). 4 x 200 pull w/:15 rest (100 easy/100 strong). 5 x 100 w/:10 rest (25 backstroke/25 breaststroke/50 free). 100 cool down *2700 Total* C: 300 choice with fins. 3 x 200 swim w/:20 rest (descend 1-3). 4 x 150 pull w/:15 rest (75 easy/75 strong). 6 x 50 w/:10 rest (25 backstroke/25 free). 100 cool down *1900 Total*

A: 500 choice warm up. 6 x 50 @ :50 (25 easy, 25 build to fast). 3 x 300 w/:20 rest (descend your time from 1-3). 6 x 50 @ 1:05 (25 non-free, 25 build to fast). 5 x 200 pull @ 3:20 (100 easy, 100 strong). 6 x 50 kick @ 1:15 (25 easy, 25 sprint). 200 choice cool down. *3500 total* B: 300 choice warm up. 4 x 50 @ 1:00 (25 easy, 25 build to fast). 3 x 300 w/:20 rest (descend your time from 1-3). 4 x 50 @ 1:15 (25 non-free, 25 build to fast). 4 x 200 pull @ 3:45 (100 easy, 100 strong). 4 x 50 kick @ 1:30 (25 easy, 25 sprint). 100 choice cool down. *2700 total* C: 300 choice warm up. 4 x 50 w/:10 rest (25 easy, 25 build to fast). 3 x 200 w/:20 rest (descend your time from 1-3). 4 x 50 w/:10 rest (25 non-free, 25 build to fast). 3 x 200 pull w/:20 rest (100 easy, 100 strong). 100 choice cool down. *2000 total*

Happy New Year everyone! We cancelled practices for the holiday week and will resume on Monday, January 4th. Happy Swimming!