Masters and Triathlon Swimming Workouts by Sara McLarty

Warm-up: 200 Swim/200 Drill/200Kick 16 x 25 (on :40) 1-4 Kick 5-8 Swim 9-12 IM Kick 13-16 IM Swim 3 x 200 Pull All 90% effort!! (30 sec rest b/w each record time) 100 ez 15 min timed swim (count laps) 6 x 100 (15 sec rest b/w each) -1 Swim/1 Kick 200 choice

A: 500 warm up (75 swim/25 kick) 8x50 @ :55 (kick HARD on wall between intervals) 5x100 swim @ 1:30 4x100 swim @ 1:25 3x100 swim @ 1:20 2x100 swim @ 1:15 100 easy/recovery 4x150 pull @ 2:15 (3/5/7 breathing pattern by 50) 4 x [50 easy @ :60      2x50 @ :40 (FAST!)      4x25 @ :20 (FAST!)] 400 cool down (25 kick/25 drill/50 swim) *4400 total* B: 500 warm up (75 swim/25 kick) 8x50 @ :60 (kick HARD on wall between intervals) 3x100 swim @ 2:00 3x100 swim @ 1:55 3x100 swim @ 1:50 3x100 swim @ 1:45 50 easy recovery 4x100 pull @ 2:00 (3/5 breathing pattern by 50) 4 x [50 easy @ 1:10      6x25 @ :30 (FAST!)] 200 cool down *3500 total* B: 500 warm up (75 swim/25 kick) 6x50 w/:10 rest (build each 50) 3 x [100 swim easy w/:10 rest      2x100 swim FAST! w/:10 rest) 4x100 pull w/:15 rest (3/5 breathing pattern by 50) 100 cool down *2200 total*

Warm-up: 10 x 100 w/ Fins (on 1:30/1:40/1:50) -2 Swim/2 Kick Pre-Set: 8 x 50 (on 1:00-1:20) -Start with a dive, swim a 25/climb out Dive in Swim back 5 x [10 pushups (modified if needed) 50 FAST Kick] on 1:40-2:00 Main Set: 6 x 125 (on 2:00-2:30...if cannot make interval do 75s or 100s always starting with 25 kick then swim the last laps) -50 kick/75 build 16 x 25 (on :50-1:00) 1-4 5 Burpees/25 Swim 5-8 10 Jumping Jacks/25 Swim 9-12 5 squat jumps/25 Swim 13-16 10 bicycle abs Warm-down: 100

A: 600 warm up (200 free/100 IM drill, repeat) 6x75 @ 1:20 (free/non-free/free) 3 x [300 pull @ 4:30      3x150 swim @ 2:10] 8x75 @ 1:20 (back/breast/free) 6x125 @ 2:00 (50 kick/75 swim) 200 cool down *4650 total* B: 600 warm up (200 free/100 drill, repeat) 6x75 @ 1:40 (free/non-free/free) 2 x [300 pull @ 5:30      3x150 swim @ 2:45] 6x75 @ 1:40 (free/non-free/free) 200 cool down *3750 total* C: 600 warm up (200 free/100 drill, repeat) 6x75 w/:15 rest (free/non-free/free) 2 x [300 pull w/:20 rest      3x100 swim w/:15 rest] 200 cool down *2450 total*

**LCM** A: 500 choice warm up 4x100 @ 2:30 (w/pull buoy between ankles: 50 sculling/50 swim) 8x50 @ 1:10 (6/3/6 drill & kick hard on wall until start of next 50) 8x50 @ 1:00 (descend stroke count 1-4, 5-8) 4x100 @ 2:10 (IM order: 25 kick/50 drill/25 swim) 5x100 @ 1:55 (IM Swim) 5x100 @ 1:40 (freestyle swim) 4x50 @ :60 (w/2 paddles, grasping TOPS of paddles) 4x50 @ :60 (w/1 paddle, catch up drill) 4x100 @ 1:40 (freestyle pull) 200 cool down *4100 Total* B: 500 choice warm up 4x100 @ 3:00 (w/pull buoy between ankles: 50 sculling/50 swim) 8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50) 8x50 @ 1:10 (descend stroke count 1-4, 5-8) 4x100 @ 2:15 (50 drill/50 swim) 4x100 @ 2:15 (50 non-free/50 free) 4x100 @ 2:00 (Swim) 4x100 @ 2:00 (pull) 200 cool down *3500 Total* C: 400 choice warm up 6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim) 6x50 w/:15 rest (6/3/6 drill & kick hard on wall for :15 seconds) 6x50 w/:2...

**LCM** A: 600 warm up (200 swim/100 non-free, repeat) 5x100 @ 2:00 (25 kick/25 swim/50 swim build) 4x50 @ :60 (25 FAST!/25 easy) 4 x [150 RACE!! From a dive, as fast as possible!      50 easy recovery      2:00 rest] 500 pull (3/5 breathing pattern by 50) 400 IM (25 kick/25 drill/25 swim/25 free) 4x200 @ 3:30 (100 IM/100 free) 200 cool down *4000 Total* B: 600 warm up (200 swim/100 non-free, repeat) 4x100 @ 2:30 (25 kick/25 swim/50 swim build) 4x50 @ 1:10 (25 FAST!/25 easy) 4 x [150 RACE!! From a dive, as fast as possible!      50 easy recovery      2:00 rest] 400 pull (3/5 breathing pattern by 50) 300 choice (25 kick/25 drill/25 swim, repeat) 4x150 @ 3:00 (50 free/50 non-free/50 free) 200 cool down *3500 Total* C: 600 warm up (200 swim/100 non-free, repeat) 4x100 @ 2:30 (25 kick/25 swim/50 swim build) 4x50 @ 1:10 (25 FAST!/25 easy) 4 x [150 RACE!! From a dive, as fast as possible!   ...

*LCM* A: 600 warm up (200 swim/100 kick/repeat) 4x50 @ :60 (catch up drill with stick) 4x50 @ 1:10 (kick with board) 4x50 @ :55 (sailboat drill with board) 6x50 @ :50 pull (build) 300/200/100/100/200/300 pull @ 1:35 base 300/200/100/100/200/300 swim @ 1:40 base 300 cool down (25 kick/25 drill/50 swim) *4200 total* B: 600 warm up (200 swim/100 kick/repeat) 4x50 @ 1:10 (catch up drill with stick) 4x50 @ 1:30 (kick with board) 4x50 @ 1:10 (sailboat drill with board) 6x50 @ :60 pull (build) 100/200/300/200/100 pull @ 1:55 base 100/200/300/200/100 swim @ 2:00 base 300 cool down (25 kick/25 drill/50 swim) *3600 total* C: 600 warm up (200 swim/100 kick/repeat) 4x50 w/:15 rest (catch up drill with stick) 4x50 w/:15 rest (kick with board) 4x50 w/:15 rest (sailboat drill with board) 6x50 pull w/:15 rest (build) 100/200/300 pull w/:20 rest 100/200/300 swim w/:20 rest 100 cool down *2800 total*