Masters and Triathlon Swimming Workouts by Sara McLarty

Warm-up: 200 Swim/200 Drill/200 Pull/200 Drill Main Set: 6 x 50 (on :55-1:20) -50 Build -50 Ascend from a dive 4 x 150 (on 3:00-4:00) -50 Kick/100 Build 4 x 50 (on 1:10-1:20) -50 Break Out (Fast off wall, 10 stokes fast rest ez) -50 Sprint for time 4 x 100 Pull (on 1:30-2:00) 200 IM or Free IM 100 ez recovery

**Long Course Meters** A: 500 warm up (no walls) 5x100 @ 2:00 (25 right arm only, 25 left arm only, 50 swim) 3x300 @ 5:30 (50 kick/100 swim, repeat) 6x50 pull @ :55 (descend 1-3, 4-6) 2x300 pull @ 4:45 (3/5 breathing pattern by 50) 3x100 @ 1:50 (25 underwater recovery/75 swim) 2x300 swim @ 4:30 (strong effort) 300 cool down, your choice *4000 Total* B: 500 warm up (no walls) 4x100 @ 2:30 (25 right arm only, 25 left arm only, 50 swim) 2x300 w/:30 rest (50 kick/100 swim, repeat) 6x50 pull @ 1:05 (descend 1-3, 4-6) 2x200 pull @ 4:00 (3/5 breathing pattern by 50) 3x100 @ 2:15 (25 underwater recovery/75 swim) 2x200 swim @ 4:00 (strong effort) 300 cool down, your choice *3200 Total* C: 400 warm up (no walls) 4x100 w/:30 rest (25 right arm only, 25 left arm only, 50 swim) 2x300 w/:30 rest (50 kick/100 swim, repeat) 6x50 pull w/:15 rest (descend 1-3, 4-6) 2x200 pull w/:30 rest (3/5 breathing pattern by 50) 200 cool down, your choice *2300 Total*

A: 600 warm up (200 swim/100 kick, repeat) 9x50 @ :55 (kick/swim, drill/swim, swim/build by 25) 4x200 swim @ 2:50 (descend 1-4) 9x50 @ :55 (fly/free, back/free, breast/free by 25) 4x200 @ 3:10 (100 IM/100 free) 6x50 @ :50 (Tarzan drill/swim by 25) 4x200 swim @ 3:15 (NO Walls!) 200 cool down *4400 Total* B: 600 warm up (200 swim/100 kick, repeat) 6x50 @ 1:10 (kick/swim, drill/swim, swim/build by 25) 4x150 swim @ 2:45 (descend 1-4) 6x50 @ 1:15 (non-free/free by 25) 4x150 pull @ 3:00 (3/5/3 breathing pattern by 50) 6x50 @ 1:10 (Tarzan drill/swim by 25) 4x150 swim @ 3:15 (NO Walls!) 200 cool down *3500 Total* C: 600 warm up (200 swim/100 kick, repeat) 4x50 w/:15 rest (kick/swim, drill/swim, swim/build by 25) 3x150 swim w/:20 rest (descend 1-3) 4x50 w/:15 rest (non-free/free by 25) 4x50 @ 1:10 (Tarzan drill/swim by 25) 3x150 swim w/:30 rest (NO Walls!) 200 cool down *2300 Total*

Warm-Up: 2-3x100 Swim/5 pushups 8 min kick (fast/ez on coaches whistle)  Main Set: 300 or 500 Fast -5 pushups 100 FAST Swim/4 pushups 100 FAST Swim etc  300 Pull -100 strong/100 mod/100 ez  6 x 25 Fins -25 underwater/25 Drill  4-6 x 50 on :55 -25 Shark/25 Sailboat drill  Warm-Down: 150 ez

A: 500 choice warm up 6 minute kick (:30 easy, :20 fast, repeat) 8x25 swim @ :30 (1/2 FAST, 1/2 easy) 8x25 swim @ :30 (IM order) 200 easy pull 3 x [4x25 Down & Outs       100 IM @ 1:45       100 easy @ 2:00] 4x150 pull @ 2:15 (3/5/7 breathing pattern by 50) 8x25 @ :30 (descend stroke count 1-4, 5-8) 3 x [1:30 FAST (as far as you can swim in :90 seconds, stop at a wall)       1:30 recovery (25 yards shorter than your FAST :90)      Example: 125 FAST @ 1:30, 100 recovery @ 1:30] 300 cool down *4000 (estimate) total* B: 400 choice warm up 6 minute kick (:30 easy, :20 fast, repeat) 8x25 swim @ :40 (1/2 FAST, 1/2 easy) 8x25 swim @ :40 (odds: drill, evens: non-free) 200 easy pull 3 x [4x25 Down & Outs       100 easy @ 2:30] 5x100 pull @ 2:00 (3/5 breathing pattern by 50) 8x25 @ :40 (descend stroke count 1-4, 5-8) 3 x [1:30 FAST (as far as you can swim in :90 seconds, stop at a wa...

Warm-up: 4 x [100swim/50kick] 2 x [200 Pull/50 Shark] 4 x 50 (on 1:00-1:15) -5 strokes no breath 4 x 50 (on 1:00-1:15) -25 other than free/25 Free Main Set: 3-5 x 200 (15-20 sec rest)  -25 Kick/25 Drill/50 Swim/100 Pull 4-6 x 100 Pull (on 1:20-2:10)  -25 Strong/25 ez  Warm-down: 200

**Long Course Meters** A: 600 warm up (200 free/100 IM drill) 6x50 @ :60 (catch up drill with stick or single paddle) 6x50 @ :60 (shark drill with board between legs) 6x50 pull @ :50 (descend 1-3, 4-6) 4x150 pull @ 2:30 6x50 @ 1:10 (25 kick/25 drill IM order) 4x150 @ 2:40 (100 IM/50 free) 6x50 @ 1:10 (underwater kick as far as possible, easy swim) 4x150 @ 2:45 (50 kick/100 swim) 200 cool down *4100 Total* B: 600 warm up (200 free/100 drill) 6x50 @ 1:15 (catch up drill with stick or single paddle) 6x50 @ 1:15 (shark drill with board between legs) 6x50 pull @ :60 (descend 1-3, 4-6) 4x100 pull @ 2:00 6x50 @ 1:20 (25 kick/25 drill IM order) 4x150 @ 3:30 (50 kick/100 swim) 200 cool down *3000 Total* C: 600 warm up (200 free/100 drill) 4x50 w/:15 rest (catch up drill with stick or single paddle) 4x50 w/:15 rest (shark drill with board between legs) 4x150 pull w/:20 rest (3/5/3 breathing pattern by 50) 4x150 w/:30 rest (50 kick/100 swim) 100 cool down *230...