Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (100 swim/50 kick/repeat). 3 x 200 swim @ 3:00-3:20 (descend 1-3). 400 swim (No Walls, turn at the "T"). 3 x 200 swim @ 2:50-3:10 (descend 1-3). 400 swim (No Walls, turn at the "T"). 3 x 200 with paddles @ 2:40-3:00 (descend 1-3). 200 cool down. B: 600 warm up (100 swim/50 kick/repeat). 3 x 200 swim @ 4:00 (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 200 swim @ 3:45 (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 200 with paddles @ 3:30 (descend 1-3). 100 cool down. C: 300 warm up (100 swim/50 kick/repeat). 3 x 200 swim w/:20 rest (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 150 swim w/:15 rest (descend 1-3). 200 swim (No Walls, turn at the "T"). 3 x 100 with paddles w/:10 rest (descend 1-3). 100 cool down.

 A: 300 fins/300 no fins. 250 pull/250 swim. 200 IM/200 swim. 150 kick/150 swim. 100 with sighting/100 swim. 6 x 200 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy). 300 cool down (50 kick/50 swim). *3500 total* B: 300 fins/300 no fins. 250 pull/250 swim. 150 non-free/150 swim. 100 kick/100 swim. 100 with sighting/100 swim. 6 x 150 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy). 200 cool down (50 kick/50 swim). *2900 total* C: 300 fins/300 no fins. 250 pull/250 swim. 100 non-free/100 swim. 100 kick/100 swim. 4 x 150 w/:20 rest (odds: no walls and FAST; evens: regular swim and easy). 100 cool down. *2200 total*

Everyone: 2 x 200 swim/100 kick for warm up. A: 400 (25 right hand in fist, 25 left hand in fist, 50 build to fast). 400 (50 breathing every 5, 50 build to fast). 400 IM (25 kick, 25 drill, 25 stroke, 25 free build to fast). 400, 300, 200, 100 pull, w/:20 rest (last 100 of each is build to fast). 400 with paddles only (25 right arm only, 25 left arm only, 50 build to fast). 400 cool down with kick board (50 kick, 50 sail boat drill). *3600 total* B: 300 (25 right hand in fist, 25 left hand in fist, 50 build to fast). 300 (50 breathing every 5, 50 build to fast). 300 (50 non-free, 50 free build to fast). 300, 200, 100 pull, w/:20 rest (last 100 of each is build to fast). 300 with paddles only (25 right arm only, 25 left arm only, 50 build to fast). 300 cool down with kick board (50 kick, 50 sail boat drill). *2700 total* C: 200 (25 right hand in fist, 25 left hand in fist, 50 build to fast). 200 (50 breathing every 5, 50 build to fast). 200 (50 non-free, 50 free build to fast). 300, 200