Masters and Triathlon Swimming Workouts by Sara McLarty

A: 500 warm up 20x50 swim (2x: 5 @ :50, 5 @ :40) 6x150 pull @ 2:00 (3/5/7 breathing pattern) 3 x [6x25 drill @ :30 3x50 build @ :50 2x75 all out swim @ 1:00 150 easy swim @ 2:30/3:00] 6x100 @ 1:45 (fr/bk/br/fr by 25) 200 cool down *5000 Total* B: 500 warm up 15x50 swim (5 @ 1:05, 5 @ :60, 5 @ :55) 5x150 pull @ 2:50 (3/5/7 breathing pattern) 3 x [6x25 drill @ :30 3x50 build @ :60 2x75 all out swim @ 1:30 150 easy swim @ 3:30] 200 cool down *4000 Total* C: 400 warm up 10x50 swim smooth w/:15 rest 3x150 pull w/:40 rest (3/5/7 breathing pattern) 2 x [6x25 drill w/:15 rest 3x50 build w/:30 rest 100 easy swim w/:30 rest] 100 cool down *2300 Total*

A: 5x200 w/:20 sec rest (odds: free, evens: IM) 8x75 @ 1:30 (kick/drill/swim...IM order) 8x50 @ :60 (25 SPRINT IM order, 25 easy free) 8x100 @ 1:40 (odds: FAST IM, evens: easy free w/buoy only) 8x125 @ 1:45 (pull, steady, smooth) 16x25 @ :30 (odds: easy free, evens: SPRINT IM order) 200 cool down *4400 Total* B: 4x200 free w/:20 sec rest 6x75 @ 1:45 (kick/drill/swim by 25) 6x50 @ 1:10 (25 SPRINT, 25 easy free) 6x100 @ 2:10 (odds: FAST swim, evens: easy free w/buoy only) 6x125 @ 2:30 (pull, steady, smooth) 12x25 @ :40 (odds: easy free, evens: SPRINT) 200 cool down *3400 Total* C: 3x200 free w/:20 sec rest 4x75 w/:20 rest (kick/drill/swim by 25) 4x50 w/:30 rest (25 SPRINT, 25 easy free) 4x100 w/:30 rest (odds: FAST swim, evens: easy free w/buoy only) 4x125 w/:30 rest (pull, steady, smooth) 100 cool down *2100 Total*

Coach Sara, You have a small fan club in Wisconsin, we use your swim blog to determine workouts. In one year we moved from the C to the B category! Thanks so much for sharing your workouts. Kristen

A: 500 warm up 12x50 (4x: 1 kick @ :60, 1 drill @ :55, 1 swim @ :50) 5x200 @ 3:00 (open-water-turns at ever wall...never touch/push off wall) 5x150 @ 2:10 (pull, buoy only, 3/5/7 breathing pattern by 50) 5x100 @ 1:25 swim, smooth 10x50 @ 1:00 (open-water-start...scull 5 feet from wall, 10 strokes fast, then easy swim) 5x100 @ 1:25 swim, smooth 200 cool down *4500 Total* B: 500 warm up 9x50 (3x: 1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ :60) 4x200 @ 4:00 (open-water-turns at ever wall...never touch/push off wall) 4x150 @ 3:00 (pull, buoy only, 3/5/7 breathing pattern by 50) 4x100 @ 2:00 swim, smooth 8x50 @ 1:10 (open-water-start...scull 5 seconds, 10 strokes fast, then easy swim) 4x100 @ 1:25 swim, smooth 100 cool down *3700 Total* C: 400 warm up 6x50 (2x: 1 kick, 1 drill, 1 swim w/:20 sec rest) 3x200 w/:45 rest (open-water-turns at ever wall...never touch/push off wall) 3x150 w/:40 rest (pull, buoy only, 3/5/7 breathing pattern by 50) 3x100 w/:30 rest swim, smooth 6x50 @ 1:30 (ope...

A: 500 warm up 6x50 kick @ :60 (descend 1-3, 4-6) 6x50 drill @ :50 6x50 swim @ :45 5 minutes: vertical kick in the middle of the pool for :30 sec, sprint to the wall, turn, sprint back to the middle of the pool, return to vertical kicking for another :30, repeat 100 easy 5 minutes: kick against the wall for :20 seconds, sprint across the pool, touch wall and continue kicking for :20 seconds, repeat 100 easy 5 minutes: partner kicks - two people with one kickboard in the middle of the pool, one person holding each end of the board...kick HARD against each other for :15-:20 seconds (try to move partner backwards), rest for :30 seconds, repeat 100 easy 4x100 pull @ 1:30 8x25 @ :30 w/pull buoy between ankles 4x100 pull @ 1:25 8x25 @ :30 w/kickboard between thighs 4x100 pull @ 1:20 200 cool down *4600 Total (estimate)* B: 500 warm up 6x50 kick @ 1:10 (descend 1-3, 4-6) 6x50 drill @ :60 6x50 swim @ :55 5 minutes: vertical kick in the middle of the pool for :30 sec, sprint to the wall, turn, ...

A: 400 swim 300 pull 200 kick 100 drill 2 x [4x100 pull @ 1:25 4x75 IM @ 1:25 (fly/bk/br) 4x50 @ :55 (strong descend 1-4) 4x25 @ :40 (All Out w/ NO Breath!)] 100 easy 20x25 kick (1 fast/1 ez, 2 fast/1 ez, 3 fast/1 ez, 4 fast/1 ez, 5 fast/1 ez...fast @ :30, easy @ :45) 3x200 @ 3:00 (fly/fr/bk/fr/br/fr/fr/fr by 25) 200 cool down *4400 Total* B: 400 swim 300 pull 200 kick 100 drill 2 x [4x100 pull @ 1:50 4x75 @ 1:30 (free/non-free/free) 4x50 @ :60 (strong descend 1-4) 4x25 @ :45 (All Out w/ NO Breath!)] 200 cool down *3200 Total* C: 400 swim 300 pull 200 kick 100 drill 2 x [3x100 pull w/:20 rest 3x75 w/:20 rest (free/non-free/free) 3x50 w/:30 rest (strong descend 1-3) 3x25 w/:30 rest (All Out w/ NO Breath!)] 100 cool down *2600 Total*

**Long Course Meters** A: w/fins: 700 swim, 300 kick 3 x [4x50 drill @ :55 4x150 swim @ 2:20] 6x100 pull @ 1:25 10x50 swim @ :60 (odds: easy, evens: build to 100%) 200 cool down *4700 total* B: w/fins: 700 swim, 300 kick 3 x [4x50 drill @ 1:05 4x150 swim @ 3:00] 6x50 swim @ 1:10 (odds: easy, evens: build to 100%) 200 cool down *3900 total* C: w/fins: 600 swim, 200 kick 3 x [3x50 drill w/:15 rest 3x150 swim w/:30 rest] 100 cool down *2700 total*