Masters and Triathlon Swimming Workouts by Sara McLarty

WE ARE BACK IN BUSINESS!! Happy Swimming Everyone :) A: 400 swim warm up 400 as (50 kick/50 drill) 10x50 @ :60 (IM switch) 8x75 @ 1:15 (25 kick/50 swim build) 5x100 pull @ 1:30 (25 FAST/75 easy) 6x150 swim @ 2:15 (50 easy/50 moderate/50 strong) 1x500 swim (No Walls! as 25 FAST/75 smooth) 6x50 @ :60 cool down (25 double arm backstroke/25 free) *4100 total* B: 300 swim warm up 300 as (50 kick/50 drill) 8x50 @ 1:10 (25 non-free/25 free) 6x75 @ 1:40 (25 kick/50 swim build) 4x100 pull @ 2:00 (25 FAST/75 easy) 4x150 swim @ 3:00 (50 easy/50 moderate/50 strong) 1x400 swim (No Walls! as 25 FAST/75 smooth) 4x50 w/:10 rest cool down (25 double arm backstroke/25 free) *3050 total* C: 300 swim warm up 200 as (50 kick/50 drill) 4x50 w/:10 rest (25 non-free/25 free) 4x75 w/:20 rest (25 kick/50 swim build) 4x100 pull w/:20 rest (25 FAST/75 easy) 1x300 swim (No Walls! as 25 FAST/75 smooth) 4x50 w/:10 rest cool down (25 backstroke/25 free) *2000 total*

Hi Swimmers, It's been quite a while...how is everybody doing? I've missed you all during my time away from the blog...but I've been on quite a few adventures in the meantime. Most importantly, we've really launched the Swim-Like-A-Pro coaching business! If you are interested in triathlon coaching, swim technique clinics, or our Splash & Dash series in Clermont, sign up for our email below: Sign up to get all the SLAP news! * indicates required Email Address * First Name Last Name In the meantime, I think it's time to start loading workouts again...do you agree? We resume the Central Florida Masters Swim team practices at the beginning of December and I will start posting our workouts so that you can follow along on your own. Let me know what your favorite types of sets are and maybe you'll see them featured here in the future! Happy Swimming to all my online friends, Coach Sara:)

Hey "Masters Swim Workouts by Sara McLarty" Blog Fans! Thanks for using this site as a resource for creative, challenging, unique, and free swim workouts for your swimming or triathlon training goals. It's been a fantastic 5 years posting workouts and hearing from all the users around the world. I'm glad that I was able to provide your swim training with a bit of variation. Since February of 2013, I no longer coach at my original Masters Swim team and I've decided to stop posting workouts on a regular basis. I am busy developing a new team ( Central Florida Masters Swimming ) and a new business ( Swim Like a Pro ) with Misty Becerra. Fortunately, there are over 750 workouts accessible on this site...each on is completely different from the others. I hope you will continue clicking on to this blog when you need inspiration in the pool or just a quick way to get through an hour workout. If you have any questions or comments, please don't hesitate to contact m...

A: 400 (swim/kick by 100) 400 pull (3/5 breathing pattern by 100) 16x25 @:30 (1fast/1ez, IM order) 8x125 @ 1:50 (25 sprint/100 smooth) 8x75 pull @ :55 (all strong) 8x25 @:45 (Dive in, sprint half pool, swim easy to the wall) 600 swim (100 IM/100 free, repeat) 8x25 @:45 underwater kick 4x150 pull (7/5/3 breathing pattern by 50) 200 choice cool down *4600 total* B: 400 (swim/kick by 100) 400 pull (3/5 breathing pattern by 100) 16x25 @:40 (1fast/1ez) 8x125 @ 2:30 (25 sprint/100 smooth) 8x75 pull @ 1:15 (all strong) 8x25 @:60 (Dive in, sprint half pool, swim easy to the wall) 400 swim free, smooth perfect technique 200 choice cool down *3600 total* C: 400 (swim/kick by 100) 400 pull (3/5 breathing pattern by 100) 16x25 w/:10 rest (1fast/1ez) 4x125 w/:30 rest (25 sprint/100 smooth) 4x75 pull w/15 rest (all strong) 300 swim free, smooth perfect technique 100 choice cool down *2400 total*

A: 500 (200 swim/50 kick, repeat) 300 Pull (3/5/3 breathing pattern by 100) 200 Kick (50 easy/50 FAST, repeat) 3x300 swim @ 4:20 (build to FAST) 50 easy/recovery kick w/:30 rest 4x200 pull @ 2:50 (build to FAST!) 50 easy/recovery kick w/:30 rest 5x100 swim @ 1:25 (build to FAST!) 50 easy/recovery kick w/:30 rest 8x50 pull @ :45 (all strong effort) 50 easy/recovery kick w/:30 rest 300 cool down (50 non-free/100 free, repeat) *4100 total* B: 500 (200 swim/50 kick, repeat) 300 Pull (3/5/3 breathing pattern by 100) 100 Kick (50 easy/50 FAST) 2x300 swim @ 5:45 (build to FAST) 50 easy/recovery kick w/:30 rest 3x200 pull @ 3:50 (build to FAST!) 50 easy/recovery kick w/:30 rest 4x100 swim @ 1:55 (build to FAST!) 50 easy/recovery kick w/:30 rest 6x50 pull @ :55 (all strong effort) 50 easy/recovery kick w/:30 rest 300 cool down (50 non-free/100 free, repeat) *3300 total* C: 400 (150 swim/50 kick, repeat) 200 Pull (3/5/3/5 breathing pattern by 50) ...

A: 400 choice swim 300 IM (kick/drill/swim by 25) 200 pull (breathe every 5th stroke) 100 kick 6x50 @ 1:15 (25 Dive & SPRINT/25 easy) 5x200 w/paddles only @ 2:45 100 recovery/easy 6x50 @ 1:15 (25 Dive & SPRINT/25 easy) 6x100 w/buoy & band only @ 1:30 100 recovery/easy 6x50 @ 1:15 (25 Dive & SPRINT/25 easy) 8x50 @ 1:00 (IM switch) 300 cool down *4400 total* B: 400 choice swim 300 (kick/drill/swim by 25) 200 pull (breathe every 5th stroke) 100 kick 4x50 @ 1:40 (25 Dive & SPRINT/25 easy) 4x200 w/paddles only @ 3:50 100 recovery/easy 4x50 @ 1:40 (25 Dive & SPRINT/25 easy) 4x100 w/buoy & band only @ 2:15 100 recovery/easy 4x50 @ 1:40 (25 Dive & SPRINT/25 easy) 6x50 @ 1:15 (25 non-free/25 free) 200 cool down *3500 total* C: 300 choice swim 200 pull (breathe every 5th stroke) 100 kick 4x50 w/:40 rest (25 Dive & SPRINT/25 easy) 3x200 pull w/:20 rest 50 recovery/easy 4x50 w/:40 rest (25 Dive & SPRINT/25 easy) 4x100...

A: 500 swim/400 pull/300 kick 4x250 pull @ 3:30 (150 FAST/100 easy) 4x200 swim @ 2:50 (100 FAST/100 easy) 4x150 swim @ 2:15 (100 IM strong/50 free easy) 4x100 kick @ 2:00 (50 FAST/50 easy) 4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate) 16x25 @ :30 (IM order) 200 cool down *4800 total* B: 400 swim/300 pull/200 kick 4x200 pull @ 3:45 (100 FAST/100 easy) 4x150 swim @ 2:50 (100 FAST/50 easy) 4x100 swim @ 2:15 (50 FAST/50 non-free) 4x75 kick @ 2:00 (50 FAST/25 easy) 4x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B rests on the wall, alternate) 16x25 @ :30 (2 drill, 2 perfect technique) 200 cool down *3800 total* C: 300 swim/200 pull/100 kick 3x200 pull w/:30 rest (100 FAST/100 easy) 3x150 swim w/:30 rest (100 FAST/50 easy) 3x100 swim w/:20 rest (50 FAST/50 non-free) 3x50 kick w/:20 rest (25 FAST/25 easy) 3x50 swim w/Partner Rest (swimmer A does a FAST 50 while Swimmer B r...