Masters and Triathlon Swimming Workouts by Sara McLarty

Long Course Meters A: 2 x 200 swim/50 kick. 10 x 50 @ 1:00 (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy). 8 x 100 @ 1:55 (20 strokes NON-FREE fast off the start, remainder easy free). 4 x 150 pull @ 2:45 (10 strokes fast off EVERY wall). 3 x 200 swim @ 3:40 (get faster each 50). 200 choice cool down *3200 total* B: 2 x 200 swim/50 kick. 8 x 50 @ 1:15 (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy). 5 x 100 @ 2:20 (20 strokes NON-FREE fast off the start, remainder easy free). 4 x 150 pull @ 3:15 (10 strokes fast off EVERY wall). 2 x 200 swim w/:20 rest (get faster each 50). 100 choice cool down *2500 total* C: 2 x 200 swim/50 kick. 8 x 50 w/:15 rest (fast underwater streamline, kick & breakout, 8 strokes fast without breathing, remainder easy). 5 x 100 w/:20 rest (20 strokes fast off the start, remainder easy). 4 x 150 pull w/:30 rest (10 strokes fast off EVERY wall). 100 choice

 A: 400 choice warm up. 4 x 75 @ 1:30 (25 right arm only, 25 left, 25 swim). 4 x 75 @ 1:20 (25 back/25 breast/25 free). 4 x 75 @ 1:20 (25 sprint kick/50 easy swim). 4 rounds of the main set: [ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time). 1 x 200 easy/recovery/float/choice.] Cool down: 8 x 50 @ :60 (25 choice drill/25 easy swim, IM order). *3300 Total* B: 300 choice warm up. 4 x 75 @ 1:45 (25 right arm only, 25 left, 25 swim). 4 x 75 @ 1:45 (25 back/25 breast/25 free). 4 x 75 @ 1:45 (25 sprint kick/50 easy swim). 3 rounds of the main set: [ 1 x 200 BEST EFFORT as 4 x 50 w/:10 sec rest between each 50 (get total time and subtract :30 seconds for 200 time). 1 x 200 easy/recovery/float/choice.] Cool down: 4 x 50 w/:10 rest (25 choice drill/25 easy swim). *2600 Total* C: 300 choice warm up. 2 x 75 w/:20 rest (25 right arm only, 25 left, 25 swim). 2 x 75 w/:20 rest (25 back/25 breast/25 free). 2 x 75w/:20 rest (25 sprint

A: 800 warm up as 200 swim/200 kick/200 pull/200 swim. 6 x 50 @ :60 w/fins (25 fast dolphin kick on your back/25 easy swim). 50 non-free without fins. 3 x 200 pull @ 3:15 (descend 1-3). 4 x 50 swim @ :60 (IM order). 2 x 200 pull @ 3:15 (descend 1-2). 4 x 50 swim @ :60 (IM switch). 1 x 200 pull @ 3:15 (strong). 4 x 50 swim @ :60 (IM/free by 25). 200 cool down *3150 total* B: 600 warm up as 200 swim/200 kick/200 pull. 4 x 50 @ 1:10 w/fins (25 fast dolphin kick on your back/25 easy swim). 50 non-free without fins. 3 x 200 pull @ 4:00 (descend 1-3). 4 x 50 swim @ :60 (all strong/fast). 2 x 200 pull @ 4:00 (descend 1-2). 4 x 50 swim @ :60 (all strong/fast). 200 cool down *2450 total* C: 500 warm up as 200 swim/100 kick/200 pull. 4 x 50 w/:15 rest w/fins (25 fast kick on your back/25 easy swim). 50 non-free without fins. 2 x 200 pull w/:30 rest (all medium/steady effort). 4 x 50 swim w/:10 rest (all strong/fast). 2 x 200 pull w/:30 rest (all medium/steady effort). 100 cool down *1850 total*

 A: 400 choice warm up. 4 x 150 w/:20 rest (50 choice kick/100 swim). 1 x 500 swim as (75 fast free, 25 easy non-free). 4 x 125 @ 2:15 (25 sprint kick/100 swim). 1 x 500 swim as (25 fast Tarzan drill/75 steady swim). 6 x [50 FAST @ :40, 25 easy @ :40] 200 cool down *3200 total* B: 300 choice warm up. 4 x 150 w/:20 rest (50 choice kick/100 swim). 1 x 400 swim as (75 fast free, 25 easy non-free). 4 x 125 @ 2:45 (25 sprint kick/100 swim). 1 x 400 swim as (25 fast Tarzan drill/75 steady swim). 4 x [50 FAST @ :50, 25 easy @ :50] 100 cool down *2600 total* C: 200 choice warm up. 2 x 150 w/:20 rest (50 choice kick/100 swim). 1 x 300 swim as (75 fast free, 25 easy non-free). 4 x 75 w/:15 rest (25 sprint kick/50 swim). 1 x 300 swim as (25 fast Tarzan drill/75 steady swim). 4 x [50 FAST @ :60, 25 easy @ :60] 100 cool down *1800 total*

 I'm posting this on Monday, and I literally can't remember the workout we did on Friday. #ShortTermMemoryProblems. Modify as necessary for your speed/distance. 500 swim warm up. 10 x 50 @ :60 (1 easy, 1 build to fast, repeat). 3 x 200 swim w/:20 rest (steady effort). 10 x 50 @ :55 (1 easy, 1 fast, repeat). 3 x 200 pull w/:20 rest (steady effort). 10 x 50 @ :50 (all fast, make interval). 100 cool down *3200 total*

 A: 400 swim/100 kick (fins optional). 4 x 50 @ 1:10 (25 kick/25 swim). 4 x 50 @ 1:05 (25 non-free/25 free). 4 x 50 @ :60 (25 easy/25 build to fast). 12 x 50 with paddles only (4 @ :55, 4 @ :50, 4 @ :45). 4 x 200 with buoy only, w/:20 rest (rotating fast 50). 12 x 50 with no equipment (4 @ :55, 4 @ :50, 4 @ :45). 200 choice cool down. *3300 total* B: 300 swim/100 kick (fins optional). 4 x 50 @ 1:30 (25 kick/25 swim). 4 x 50 @ 1:20 (25 non-free/25 free). 4 x 50 @ 1:10 (25 easy/25 build to fast). 12 x 50 with paddles only (4 @ 1:05, 4 @ :60, 4 @ :55). 3 x 150 with buoy only, w/:20 rest (rotating fast 50). 12 x 50 with no equipment (4 @ 1:05, 4 @ :60, 4 @ :55). 100 choice cool down. *2700 total* C: 200 swim/100 kick (fins optional). 3 x 50 w/:10 rest (25 kick/25 swim). 3 x 50 w/:10 rest (25 non-free/25 free). 3 x 50 w/:10 rest (25 easy/25 build to fast). 9 x 50 with paddles only, w/:15 rest (3 easy, 3 medium, 3 fast). 4 x 100 with buoy only, w/:20 rest (rotating fast 25). 9 x 50 with no e

A: 800 warm up as: 200 swim/200 pull/200 kick/200 swim 4 x 200 pull @ 3:00-3:30 (choose your own interval) (steady/endurance)   3 x 300 w/:20 rest (50 sprint kick/100 easy swim, repeat) 4 x 200 swim @ 3:00-3:30 (interval must be  same or faster  than you chose for your previous pull set). 100 cool down *3400 total* B: 600 warm up as: 200 swim/200 pull/200 kick 3 x 200 pull @ 4:00-5;00 (choose your own interval) (steady/endurance)   2 x 300 w/:20 rest (50 sprint kick/100 easy swim, repeat) 3 (or 4 if there is time) x 200 swim @ 3:00-3:30 (interval must be  same or faster  than you chose for your previous pull set). 100 cool down *2500 total* C: 300 warm up as: 100 swim/100 pull/100 kick 2 x 200 pull w/:30 rest (steady/endurance)   2 x 300 w/:30 rest (50 sprint kick/100 easy swim, repeat) 2 (or 3 if there is time) x 200 swim w/:30 rest (steady endurance). 100 cool down *1800 total*

  A group: Warm up: 400 choice. 8 x 25 @ :30 (2 fist drill, 2 build, 2 easy, 2 fast). 600 swim strong effort, smart pacing, note your total time. Calculate what 2/3 of 600 time was. 4 x 50 @ 1:15 (25 kick/25 pull with board between legs). 400 swim strong(er) effort, smart pacing, go faster than 2/3 of 600 time, note your total time. Calculate what 1/2 of 400 time was. 4 x 50 @ 1:05 (25 non-free/25 free). 200 swim strong(est) effort, uncomfortable from start to finish, go faster than 1/2 of 400 time, note your total time. Calculate what 1/2 of 200 time was. 4 x 50 @ 1:15 (25 dolphin kick on your back/25 free). 100 DIVE (if possible) sprint, MAX effort, note time, go faster than 1/2 of 200 time. 4 x 50 @ 1:05 (25 non-free/25 free). 200 cool down/recovery. *2900 total* ****************************** ************* B group: Warm up: 400 choice. 8 x 25 @ :40 (2 fist drill, 2 build, 2 easy, 2 fast). 400 swim strong effort, smart pacing, note your total time. Calculate what 1/2 of 400 time was