Masters and Triathlon Swimming Workouts by Sara McLarty

 All groups: 10 minutes choice for warm up, with 2 minutes rest. 6 minutes fast/slow kicking (coach whistles between sprint kick and easy kick), 2 minutes rest. 8 minutes as 25 easy non-free, climb out, dive in, 25 sprint free, 2 minutes rest. 8 minutes swim, No Walls, with 2-3 x sighting on each 25, with 2 minutes rest. 10 minutes with pulling equipment as 50 easy/50 strong, with 2 minutes rest. 6 minutes as perfect streamline with fast kick off the wall and then swim the remainder of a 50 easy, repeat. 2 minutes cool down of your choice.

 A: 600 warm up as 3 x 150 swim/50 kick. 300 IM as 25 kick/25 drill/25 swim. Main set (repeat 4 times):    [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest    the LAST 50 of each segment is FAST.    Round #1 - swim, #2 - pull, #3 - fast 50 is kick, #4 - fast 50 is non-free.] 8 x 75 @ 1:20 (odds: fly/back/breast; evens: back/breast/free). 200 choice cool down. *3700 total* B: 600 warm up as 3 x 150 swim/50 kick. 300 as 25 kick/25 drill/25 swim. Main set (repeat 3 times):    [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest    the LAST 50 of each segment is FAST.    Round #1 - swim, #2 - pull, #3 - fast 50 is kick.] 6 x 75 @ 1:45 (25 free/25 non-free/25 free). 200 choice cool down. *300 total* C: 600 warm up as 3 x 150 swim/50 kick. Main set (repeat 3 times):    [50 w/:05 rest, 100 w/:10 rest, 150 w/:15 rest, 200 w/:30 rest    the LAST 50 of each segment is FAST.    Ro...

A: 500 choice (make it as creative as possible for bonus points from coach). 5 x 200 @ 3:30 (50 sprint kick/150 steady swim). 4 x 250 pull w/:20 rest (25 right arm only/25 left arm only/200 pull). 2 x 300 swim w/:30 rest (2 x sighting on every 25). 100 cool down. *3200 total* B: 300 choice (make it as creative as possible for bonus points from coach). 4 x 200 w/:30 rest (50 sprint kick/150 steady swim). 3 x 250 pull w/:30 rest (25 right arm only/25 left arm only/200 pull). 2 x 300 swim w/:30 rest (2 x sighting on every 25). 100 cool down. *2550 total* C: 300 choice (make it as creative as possible for bonus points from coach). 3 x 200 w/:30 rest (50 sprint kick/150 steady swim). 2 x 250 pull w/:30 rest (25 right arm only/25 left arm only/200 pull). 1 x 300 swim w/:30 rest (2 x sighting on every 25). 100 cool down. *1800 total*

We love getting messages from our honorary #SLAPPERS around the globe that hop on here for fun/creative swim workouts!  Thanks for the message Sarah...Happy Swimming in Montana :) I just wanted to say thank you for sharing your workouts with the public -  there aren’t very many swim workouts available online, and despite having  been a swimmer for the better part of 30 years, I am not at all creative  when tasked with coming up with my own workouts! The times and distances  you post (I’m a group B girl) are perfect and keep my swim buddy and myself  busy and in shape during the work week! I’ve even been noticing an  improvement in my times, which feels really good! Thanks again - please keep sharing for those of us who require guidance! Sarah M in Montana  ‍

We did the workout as a continuous Snake Swim in 5 long-course lanes with the rest/recovery being the walk back from the far end of the pool. I have converted each Snake = 250 for you to do in a normal single lane workout. A: 2 x 250 easy warm up swim (with :20 rest). 2 x 250 as 50 kick/50 pull with board between your legs/repeat (with :20 rest). 2 x 250 as 50 non-free/50 free/repeat (w/:20 rest). 2 x 250 as 50 build to fast/50 easy swim/repeat (w/:20 rest). 2 x 250 as IM (double the stroke of your choice) w/:20 rest. 4 x 250 as descend 1-4 w/:20 rest. 1 x 250 choice cool down. *3750 total* B: 2 x 250 easy warm up swim (with :20 rest). 1 x 250 as 50 kick/50 pull with board between your legs/repeat (with :20 rest). 1 x 250 as 50 non-free/50 free/repeat (w/:20 rest). 2 x 250 as 50 build to fast/50 easy swim/repeat (w/:20 rest). 4 x 250 as descend 1-4 w/:20 rest. 1 x 250 choice cool down. *2750 total* C: 1 x 250 easy warm up swim (with :20 rest). 1 x 250 as 50 kick/50 pull with board betw...

A: 2 x 200 swim/100 kick (fins are optional). 8 x 25 @ :30 (odds: easy, evens: fast). 1 x 100 TT, FOR TIME, BEST EFFORT, remember your time. 1 x 100 easy recovery choice. 6 x 100 swim @ TT+:20 (steady effort). 1 x 100 IM easy. 5 x 100 swim @ TT+:15 (strong effort). 1 x 100 IM easy. 4 x 100 swim @ TT+:10 (make interval). 1 x 100 IM easy. 3 x 100 swim @ TT+:60 (MAX EFFORT). 400 cool down with pulling equipment of your choice. *3500 total* B: 2 x 200 swim/100 kick (fins are optional). 8 x 25 @ :40 (odds: easy, evens: fast). 1 x 100 TT, FOR TIME, BEST EFFORT, remember your time. 1 x 100 easy recovery choice. 5 x 100 swim @ TT+:20 (steady effort). 1 x 100 non-free easy. 4 x 100 swim @ TT+:15 (strong effort). 1 x 100 non-free easy. 3 x 100 swim @ TT+:10 (make interval). 200 cool down with pulling equipment of your choice. *2600 total* C: 200 swim/100 kick (fins are optional). 8 x 25 w/:15 rest (odds: easy, evens: fast). 4 x 100 swim w/:15 rest (75 easy/25 fast). 1 x 100 non-free easy. 3 ...