Masters and Triathlon Swimming Workouts by Sara McLarty

A: 600 warm up (200 swim/50 kick/50 non-free, repeat) 4x50 @ :45 (build to FAST!) 4x200 @ 3:00 (swim, strong) 4x50 @ :45 (25 FAST/25easy) 4x250 @ 3:40 (pull, all strong) 4x50 @ :45 (25 easy/25 FAST!) 4x250 @ 4:00 (150 free/100 IM) 400 cool down (100 swim/50 kick/50 non-free, repeat) *4400 total* B: 600 warm up (200 swim/50 kick/50 non-free, repeat) 4x50 @ :60 (build to FAST!) 3x200 @ 4:00 (swim, strong) 4x50 @ :60 (25 FAST/25easy) 3x200 @ 4:00 (pull, all strong) 4x50 @ :60 (25 easy/25 FAST!) 3x200 @ 4:15 (150 free/50 non-free) 400 cool down (100 swim/50 kick/50 non-free, repeat) *3400 total* C: 600 warm up (200 swim/50 kick/50 non-free, repeat) 4x50 w/:10 rest (build to FAST!) 3x150 w/:30 rest (swim, strong) 4x50 w/:10 rest (25 FAST/25easy) 3x150 w/:30 rest (pull, all strong) 4x50 w/:10 rest (25 easy/25 FAST!) 400 cool down (100 swim/50 kick/50 non-free, repeat) *2500 total*

A: 400 warm up (kick every 4th 25) 4x150 @ 2:30 (50 kick w/NO board/100 pull w/buoy only) 9x100 swim @ 1:30 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez) 8x100 @ 2:00 (25 kick/50 swim/rest 10 sec/25 FAST butterfly) 7x100 IM @ 1:45 6x100 pull @ 1:25 (3/5 breathing pattern by 25) 5x100 @ 1:40 (25 FAST!/75 easy swim) *4500 total* B: 400 warm up (kick every 4th 25) 9x100 swim @ 2:00 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez) 8x100 @ 2:45 (25 kick/50 swim/rest 10 sec/25 FAST) 7x100 pull @ 1:55 (3/5 breathing pattern by 25) 6x100 @ 2:15 (25 FAST!/75 easy swim) *3400 total* C: 400 warm up (kick every 4th 25) 6x100 swim w/:20 rest (2 FAST/1 ez/repeat) 5x100 w/:30 rest (25 kick/50 swim/rest 10 sec/25 FAST) 4x100 pull w/:20 rest (3/5 breathing pattern by 25) 3x100 w/:30 rest (25 FAST!/75 easy swim) 200 choice cool down *2400 total*

A: 500 warm up (200 Free/50 non-free, repeat) 4x200 Pull @ 3:00 (3/5 breathing pattern by 50) 8x50 @ :45 (25 Fast/25 easy) 4x150 @ 2:30 (50 Kick/50 Fingertip Drag/50 swim Build) 4x200 @ 3:30 All FAST! 100 easy/recovery 8x50 @ :55 (IM order, 25 drill/25 swim) 4x150 @ 2:30 (100 IM/50 free) 200 cool down (100 Drill/50 kick on side/50 choice) *4400 total* B: 500 warm up (200 Free/50 non-free, repeat) 3x200 Pull @ 4:00 (3/5 breathing pattern by 50) 6x50 @ :60 (25 Fast/25 easy) 3x150 @ 3:30 (50 Kick/50 Fingertip Drag/50 swim Build) 3x200 @ 4:30 All FAST! 100 easy/recovery 6x50 @ 1:10 (25 drill/25 swim) 3x150 @ 3:15 (50 free/50 non-free/50 free) 200 cool down (100 Drill/50 kick on side/50 choice) *3500 total* C: 500 warm up (200 Free/50 non-free, repeat) 3x200 Pull w/:30 rest (3/5 breathing pattern by 50) 8x50 w/:15 rest (25 Fast/25 easy) 3x200 @ 4:30 All FAST! 200 cool down (100 Drill/50 k...

A: 300 swim/300 Pull/300 Kick with fins 6x100 @ 1:45 (50 DPS/25 Tarzan/25 Catchup drill) 400 w/:30 rest (50 Kick/50 swim, repeat) 6x150 Pull @ 2:10 (breathing pattern 3/5/7 by 50) 8x100 swim @ 1:25 (best average possible!) 100 easy/recovery 4x200 pull @ 2:40 (best average possible!) 600 Fins & paddles (negative split...second 300 faster than first 300) 100 cool down *5200 total* B: 200 swim/200 Pull/200 Kick with fins 5x100 @ 2:15 (50 DPS/25 Tarzan/25 Catchup drill) 300 w/:30 rest (50 Kick/50 Swim, repeat) 4x150 Pull @ 3:00 (breathing pattern 3/5 by 50) 6x100 swim @ 1:50 (best average possible!) 100 easy/recovery 3x200 Pull 3:45 (best average possible!) 400 Fins & paddles (negative split...second 200 faster than first 200) 100 cool down *3800 total* C: 200 swim/200 Pull/200 Kick with fins 4x100 w/:15 rest (50 DPS/25 Tarzan/25 Catchup drill) 4x100 swim w/:20 rest (best average possible!) 100 easy/recovery 4x100 pull w/:20 rest (best average possible!...

A: 1 x 400 swim w/:30 rest 2 x 200 @ 3:15 (50 free/100 IM/50 free) 4 x 100 swim @ 1:25 (strong) 8 x 50 @ :45 (descend 1-4, 5-8) 16 x 25 @ :30 (2 kick on your back, 2 FAST! w/NO breath!) 1 x 400 w/fins (50 kick/50 swim, repeat) 16 x 25 @ :30 (odds: IM order FAST!, evens: easy free) 8 x 50 @ :40 (all strong) 4 x 100 IM @ 1:45 (strong) 2 x 200 pull @ 3:00 (3/5/7/9 breathing pattern by 50) 1 x 400 (25 FAST!/75 smooth) *4400 total* B: 1 x 400 swim w/:30 rest 2 x 200 w/:20 rest (50 free/50 non-free, repeat) 4 x 100 pull@ 1:55 (strong) 8 x 50 @ :55 (descend 1-4, 5-8) 16 x 25 @ :40 (2 kick on your back, 2 FAST! w/1 breath!) 8 x 50 @ :55 (all strong) 4 x 100 swim @ 1:55 (strong) 2 x 200 pull w/:20 rest (3/5/7/9 breathing pattern by 50) 1 x 400 (25 FAST!/75 smooth) *3600 total* C: 1 x 400 swim w/:30 rest 2 x 200 w/:20 rest (50 free/50 non-free, repeat) 4 x 100 pull w/:20 rest (strong) 8 x 50 w/:15 rest (descend 1-4, 5-8) 16 x 25 w/:15 rest (2 kick on your b...

A: 200 Swim/200 Pull/100 Kick 6x150 @ 2:15 (50 Catch-up Drill w/ Paddle/100 swim build) 4x250 @ 4:00 (50 FAST!/kick on wall :10 sec/200 strong) 500 Swim @ 6:40/100 Kick @ 2:00 400 Pull @ 5:20/100 Kick @ 2:00 300 Swim @ 4:00/100 Kick @ 2:00 200 Pull @ 2:45/100 Kick @ 2:00 100 Swim @ 1:25/100 Kick @ 2:00 100 Cool Down *4600 total* B: 200 Swim/200 Pull/100 Kick 4x150 @ 3:20 (50 Catch-up Drill w/ Paddle/100 swim build) 4x250 @ 5:10 (50 FAST!/kick on wall :10 sec/200 strong) 400 Pull w/:20 rest/100 Kick w/:20 rest 300 Swim w/:20 rest/100 Kick w/:20 rest 200 Pull w/:20 rest/100 Kick w/:20 rest 100 Swim w/:20 rest/100 Kick w/:20 rest 100 Cool Down *3600 total* C: 200 Swim/200 Pull/100 Kick 3x150 w/:20 rest (50 Catch-up Drill w/ Paddle/100 swim build) 2x250 w/:30 rest (50 FAST!/kick on wall :10 sec/200 strong) 300 Swim w/:20 rest/100 Kick w/:20 rest 200 Pull w/:20 rest/100 Kick w/:20 rest 100 Swim w/:20 rest/100 Kick w/:20 rest 100 Cool Down *2500 total*...

Today's workout is dedicated to the Fantastic Island Foursome that send a lovely thank-you gift for keeping them motivated and swimming fast through 63rd birthdays and beyond! Happy Swimming:) A: 600 warm up (100 swim/100 kick/100 IM, repeat) 6x100 Pull @ 1:30 (descend 1-3, 4-6) 400 as (50 free/50 dolphin kick on your back, repeat) 4x100 Pull @ 1:20 (all strong) 3x200 IM @ 3:20 2x100 pull @ 1:15 (all FAST!) 300 easy (25 sailboat/25 kick/50 swim) 8x50 @ :55 (start from center of pool, FAST turns, vertical kick during rest) 500 swim (NO Walls!) 100 cool down (non-free) *4100 total* B: 600 warm up (100 swim/100 kick/100 non-free, repeat) 6x100 Pull @ 2:00 (descend 1-3, 4-6) 300 as (50 free/50 kick on your back, repeat) 4x100 Pull @ 1:50 (all strong) 300 easy (25 sailboat/25 kick/50 swim) 2x100 pull @ 1:45 (all FAST!) 6x50 @ 1:10 (start from center of pool, FAST turns, vertical kick during rest) 500 swim (NO Walls!) 100 cool down (non-free) *3300 total* C: ...