Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (2x:200 swim/50 kick/50 drill) 8x75 @ 1:15 (50 drill/25 Build to FAST!) 8x25 @ :40 (odds: easy; evens: DIVE SPRINT!) 4 x [6x50 @ :50 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!) 100 easy @ 2:00] 3x200 pull @ 2:50 8x25 @ :40 (odds: easy; evens: DIVE SPRINT!) 2x200 pull @ 2:50 8x25 @ :40 (odds: easy; evens: DIVE SPRINT!) 200 cool down *4800 Total* B: 600 warm up (2x:200 swim/50 kick/50 drill) 6x75 @ 1:30 (50 drill/25 Build to FAST!) 6x25 @ :45 (odds: easy; evens: DIVE SPRINT!) 3 x [6x50 @ 1:10 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!) 100 easy @ 2:30] 3x150 pull @ 2:45 6x25 @ :45 (odds: easy; evens: DIVE SPRINT!) 2x150 pull @ 2:45 100 cool down *3400 Total* C: 600 warm up (2x:200 swim/50 kick/50 drill) 4x75 w/:30 sec rest (50 drill/25 Build to FAST!) 4x25 @ :60 (odds: easy; evens: FAST!) 3 x [3x50 pull w/:15 sec rest 1x50 swim FAST w/:30 sec rest 1x50 easy w/:20 sec rest] 4x75 w/...

**Long Course Meters** A: 3x250 Snake warm up (or 700 choice) 8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard) 8x50 @ :60 (sailboat drill...kickboard between legs, work on hip rotation) 4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds) 8x50 @ 1:15 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!) 9x100 IM 3x:(1 kick @ 2:10, 1 drill @ 2:00, 1 swim @ 1:50) 200 cool down *4000 Total* B: 2x250 Snake warm up (or 500 choice) 8 minute kick (3x :45 easy, :30 hard, :30 easy, :20 hard, :20 easy, :15 hard) 6x50 @ 1:15 (sailboat drill...kickboard between legs, work on hip rotation) 4 x Suicides (swim 15 meters, turn back to wall, swim 35 meters, turn back to wall, swim 50 meters, rest :30 seconds) 6x50 @ 1:30 (odds: fewest # of strokes as possible; evens: AS FAST AS POSSIBLE!!) 10x50 swim @ :60 (perfect technique) 100 cool down *2800 Total* C: 2x200 Snake warm...

A: 500 warm up 12x25 @ :30 kick w/fins (2 regular, 1 underwater) 6x50 @ :50 kick w/fins 3x100 @ 1:40 kick on back w/fins 12x25 @ :30 (2 drill, 1 build) 6x50 @ :50 swim (descend 1-3, 4-6) 3x100 @ 1:40 (50 drill, 50 build to 100%) 4 x [8x25 @ :30 (odds: drill, evens: swim...IM order) 4x75 @ 1:30 ALL OUT SWIM!!! 100 easy recovery] 200 cool down *4800 Total* B: 500 warm up 12x25 @ :40 kick w/fins (2 regular, 1 underwater) 6x50 @ :60 kick w/fins 12x25 @ :40 (2 drill, 1 build) 6x50 @ :60 swim (descend 1-3, 4-6) 4 x [6x25 @ :40 (odds: drill, evens: swim...IM order) 4x50 @ 1:30 ALL OUT SWIM!!! 50 easy recovery] 200 cool down *3500 Total* C: 400 warm up 12x25 w/:20 sec rest (kick w/fins) 6x50 w/:20 sec rest (kick w/fins on your back) 3x100 w/:30 sec rest (50 kick/50 swim) 12x25 w/:15 sec rest (2 drill, 1 build) 6x50 w/:20 sec rest (swim, descend 1-3, 4-6) 3x100 w/:30 sec rest (50 drill/50 build to 100%) 100 cool down *2300 Total*

**Long Course Meters** A: 600 warm up (100 swim/50 kick) 8x50 pull (4 @ :60, 4 @ :55) 8x100 pull (4 @ 1:30, 4 @ 1:25) 8x50 swim (4 @ :55, 4 @ :50) 6x150 @ 2:45 (50 kick/100 swim) 12x50 @ :60 (2 drill/1 swim) 200 cool down *3900 Total* B: 600 warm up (100 swim/50 kick) 6x50 pull (3 @ 1:10, 3 @ 1:05) 6x100 pull (3 @ 2:15, 3 @ 2:05) 6x50 swim (4 @ 1:05, 4 @ :60) 4x150 @ 3:30 (50 kick/100 swim) 9x50 @ 1:15 (2 drill/1 swim) 150 cool down *3000 Total* C: 600 warm up (100 swim/50 kick) 6x50 pull w/:20 sec rest 6x50 swim w/:20 sec rest 4x150 w/:30 sec rest (50 kick/100 swim) 100 cool down *1900 Total*

**Long Course Meters** A: 500 warm up 6x50 @ :60 (25 head-up/25 swim) 6x50 @ 1:10 (25 kick/25 swim) 4x200 swim @ 3:20 (turn at the "T"...don't push off walls) 4x150 pull @ 2:20 (3/5/7 breathing by 50) 6x100 kick w/fins @ 1:45 8x50 @ :60 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags) 200 cool down *3700 Total* B: 400 warm up 6x50 @ 1:15 (25 head-up/25 swim) 6x50 @ 1:30 (25 kick/25 swim) 4x150 swim @ 3:00 (turn at the "T"...don't push off walls) 4x100 pull @ 2:00 (3/5 breathing by 50) 5x100 kick w/fins @ 2:00 6x50 @ 1:15 (from middle of pool...Tennessee tumblers, swim to flags, dive underwater, turn underwater, kick underwater until past the flags) 200 cool down *3000 Total* C: 300 warm up 4x50 w/:20 sec rest (25 head-up/25 swim) 4x50 w/:20 sec rest (25 kick/25 swim) 4x100 swim w/:30 sec rest (turn at the "T"...don't push off walls) 4x1...

A: 600 warm up (100 swim/50 kick) 12x50 @ :60 (IM order, 2 drill, 1 swim) 12x25 @ :30 (2 easy, 1 FAST!) 16x100 @ 1:45 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!) 5x150 @ 2:20 pull (3/5/7 breathing pattern by 50) 12x25 @ :40 (3 breaths/2 breaths/1 breath/no breath by 25) 200 cool down *4300 Total* B: 600 warm up (100 swim/50 kick) 9x50 @ :60 (2 drill, 1 swim) 12x25 @ :40 (2 easy, 1 FAST!) 16x75 @ 1:30 (1 easy, 1 FAST!, extra :60 rest after 8) 5x100 @ 2:00 pull (3/5 breathing pattern by 50) 12x25 @ :45 (4 breaths/3 breaths/2 breath/1 breath by 25) 200 cool down *3500 Total* C: 450 warm up (100 swim/50 kick) 9x50 w/:30 sec rest (2 drill, 1 swim) 15x50 w/:30 sec rest (2 easy, 1 FAST!) 5x100 w/:30 sec rest pull (3/5 breathing pattern by 50) 100 cool down *2300 Total*

A: 10 minute choice warm up 4x75 @ 1:20 (kick/drill/swim by 25) 4x75 @ 1:20 (3/5/7/9 breathing by 75) 4 x [50, 100, 150, 200 @ (:45, 1:25, 2:05, 3:05) Alternate sets pull & swim; NO extra rest between sets!] 50-100 easy recovery 450 kick w/board & fins (50 easy, 25 fast) 8x50 swim even pace @ :50 200 cool down *4200 Total* (estimated) B: 10 minute choice warm up 3x75 @ 1:50 (kick/drill/swim by 25) 3x75 @ 1:50 (3/5/7 breathing by 25) 3 x [50, 100, 150, 200 @ (:60, 2:00, 3:00, 4:00) Alternate sets pull & swim; NO extra rest between sets!] 50 easy recovery 300 kick w/board & fins (50 easy, 25 fast) 6x50 swim @ 1:00 100 cool down *3200 Total* (estimated) C: 10 minute choice warm up 3x75 w/:30 sec rest (kick/drill/swim by 25) 3x75 w/:30 sec rest (3/5/7 breathing by 25) 3 x [50, 100, 150 w/:20 sec rest First set pull, 2nd set swim, 3rd set choice] 300 kick w/board & fins (50 easy, 25 fast) 100 cool down *2200 ...