Masters and Triathlon Swimming Workouts by Sara McLarty

 A: 600 warm up (100 swim/50 kick...repeat 4 times). 16 x 50 @ :55 (2 choice easy, 1 choice drill, 1 fast free...repeat 4 times). 300 easy with buoy only. 12 x 50 @ :50 (2 easy, 2 fast free...repeat 3 times). 300 IM easy. 8 x 50 @ :45 (1 easy, 3 fast free...repeat). 300 easy swim with "No Walls". 4 x 50 @ 1:15 (all MAX effort SPRINT). 200 cool down *3700 total* B: 600 warm up (100 swim/50 kick...repeat 4 times). 12 x 50 @ 1:10 (2 choice easy, 1 choice drill, 1 fast free...repeat 3 times). 200 easy with buoy only. 8 x 50 @ :60 (2 easy, 2 fast free...repeat). 200 easy (50 non-free/50 free). 4 x 50 @ :55 (1 easy, 1 fast free...repeat). 200 easy swim with "No Walls". 4 x 50 @ 1:30 (all MAX effort SPRINT). 200 cool down *2800 total* C: 300 warm up (100 swim/50 kick...repeat 3 times). 8 x 50 w/:10 rest (2 choice easy, 1 choice drill, 1 fast free...repeat). 200 easy with buoy only. 8 x 50 w/:10 rest (2 easy, 2 fast free...repeat). 200 easy (50 non-free/50 free). 4 x 50 w/:...

After a 8 week hiatus, the heaters have been repaired and we are BACK in the pool in Clermont, FL! A: 600 warm up (200 swim/100 kick), fins are optional. 4 x 75 @ 1:40 (25 sprint KICK, 50 easy swim). 4 x 200 pull @ 3:00 (descend 1-4). 3 x 100 IM @ 2:00 (all easy effort). 4 x 200 swim @ 3:00 (negative split...second 100 is faster than the first). 12 x 25 @ :30 (descend stroke count 1-4, ascend stroke count 5-8, descend strokes 9-12). 4 x 200 swim @ 3:00 (pace changes: 50 sprint/50 easy/50 sprint/50 easy). 100 choice cool down. *4000 total* B: 600 warm up (200 swim/100 kick), fins are optional. 4 x 75 @ 2:00 (25 sprint KICK, 50 easy swim). 3 x 200 pull @ 4:00 (descend 1-3). 4 x 75 w/:20 rest (25 back/25 breast/25 free...all easy). 3 x 200 swim @ 4:00 (negative split...second 100 is faster than the first). 8 x 25 @ :40 (descend stroke count 1-4, ascend stroke count 5-8). 3 x 200 swim @ 4:00 (pace changes: 50 sprint/50 easy/50 sprint/50 easy). 100 choice cool down. *3300 total* C: 600 warm...