Masters and Triathlon Swimming Workouts by Sara McLarty

*Long Course Meters* A: 4x200 warm up (#1 @ 4:00, #2-4 @ 3:30) 8x100 (odds: free @ 1:40, evens: IM @ 2:00) 16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat) 200 easy 15 minute obstacle course 400 easy cool down *3500 Total* B: 4x150 warm up (#1 @ 3:30, #2-4 @ 3:00) 6x100 (odds: free @ 2:00, evens: non-free/free @ 2:30) 12x50 (#1-3: breathing every 5, #4-6: descend stroke count, repeat) 200 easy 15 minute obstacle course 300 easy cool down *2800 Total* C: 500 warm up 5x100 w/:20 rest (odds: free, evens: non-free/free) 10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes) 100 easy 15 minute obstacle course 200 easy cool down *2200 Total*

Warm-up: 300 (50 Kick/50 Drill/50 Swim) 100 Choice Main Set: 6-12 x 50 (15 sec rest) -50 Drill/50 Build/50 Strong Effort 2-3 x [200 Pull/100 Build/50 Build/4 x 25 FAST!] *15-20 sec rest b/w each 6 x 50 Choice (20-30 sec rest) 1 EZ/1FAST! Warm-Down: 400 Pull

*Long Course Meters* A: 400 warm up 4x100 swim @ 1:45 300 pull 3x100 pull @ 1:40 200 IM 2x100 IM @ 2:15 100 swim 4x25 strong swim @ :30 4 x [100 build @ 1:40 50 FAST!! @ :60] 400 pull (3/5 breathing pattern by 50) 4 x [50 kick FAST @ 1:15 100 strong swim @ 1:30] 400 pull (3/5 breathing pattern by 50) 200 cool down *4200 Total* B: 400 warm up 4x100 swim @ 2:15 300 pull 3x100 pull @ 2:10 200 non-free/free by 50 8x25 strong swim @ :40 4 x [50 build @ 1:10 50 FAST!! @ :60] 300 pull (3/5 breathing pattern by 50) 4 x [50 kick FAST @ 1:45 50 strong swim @ 1:10] 300 pull (3/5 breathing pattern by 50) 200 cool down *3400 Total* C: 300 warm up 3x100 swim w/:20 rest 200 pull 2x100 pull w/:20 rest 100 free 4x25 strong swim w/:15 rest 6 x [50 build w/:10 rest 50 FAST!! w/:30 rest] 300 pull (3/5 breathing pattern by 50) 200 cool down *2300 Total*

Warm-up: 200 Choice/2x100 Kick/4x50 Drill Main Set: 2 x [200 Pull/Broken 200 as 50 FAST/50 ez/100Fast!] 300 Fins -100Kick/100Swim 3 x 100 Fast (30 rest b/w each) 6 x 50 all FAST (20 sec rest b/w each) -2 Swim/2 Kick/2 Swim 8 x 25 Choice SPRINT (20 sec rest b/w each) Warm-down: 300 EZ Pull

*Long Course Meters* A: 700 choice warm up 10x50 @ :55 (descend stroke count 1-5, 6-10) 4x300 pull @ 4:40 (descend 1-4) 4x150 @ 2:30 (50 free/50 non-free/50 free) 3 x [50 @ :60 100 @ 1:45 150 @ 2:30 200 @ 3:15 (negative split EVERY segment of the set...1st half easy, 2nd half FAST!)] 400 choice cool down *4900 Total* B: 500 choice warm up 8x50 @ :55 (descend stroke count 1-4, 5-8) 4x200 pull @ 4:00 (descend 1-4) 4x100 @ 2:30 (50 free/50 non-free) 2 x [50 @ 1:10 100 @ 2:10 150 @ 3:10 200 @ 4:10 (negative split EVERY segment of the set...1st half easy, 2nd half FAST!)] 400 choice cool down *3200 Total* C: 400 choice warm up 8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8) 4x150 pull w/:30 rest (descend 1-4) 100 easy 6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)] 300 choice cool down *2400 Total*

*Long Course Meters* All Groups: 10 minute Snake Warm Up 4x25 underwater kick w/no breath (use fins if needed) A: 12x50 swim (4 @ 1:00, 4 @ :55, 4 @ :50) 6x150 @ 2:45 (50 kick, 50 easy swim, 50 FAST swim) 100 easy 4xSuicides (15/30/50) 200 cool down B: 12x50 swim (4 @ 1:10, 4 @ 1:05, 4 @ :60) 4x150 @ 3:30 (50 kick, 50 easy swim, 50 FAST swim) 100 easy 4xSuicides (15/30/50) 200 cool down C: 10x50 swim (w/:15 seconds rest) 5x100 w/:20 rest (25 kick/75 swim) 2xSuicides (15/30/50) 100 cool down

*Long Course Meters* A: 500 warm up 4x50 kick @ 1:15 4x50 drill @ 1:05 4x50 swim (build) @ :55 4x100 @ 1:45 (25 FAST, 75 easy) 5 x [200 pull @ 3:15 3x50 FAST @ :45 1x50 easy @ 1:30] 600 cool down (100 free/50 non free) *4100 Total* B: 500 warm up 4x50 kick @ 1:30 4x50 drill @ 1:20 4x50 swim (build) @ 1:10 4x100 @ 2:15 (25 FAST, 75 easy) 3 x [200 pull @ 4:15 3x50 FAST @ :60 1x50 easy @ 2:00] 600 cool down (100 free/50 non free) *3300 Total* C: 400 warm up 4x50 kick w/:20 seconds rest 4x50 drill w/:15 rest 4x50 swim (build) w/:20 rest 4x100 w/:20 rest (25 FAST, 75 easy) 2 x [200 pull w/:20 rest 3x50 FAST w/:10 rest 1x50 easy w/:60 rest] 300 cool down (100 free/50 non free) *2500 Total*