See how well you can maintain a fast 100 with this week's swim workout from coach Sara McLarty.

We’ll feature a swim workout from Triathlete contributor and swimming all-star Sara McLarty every Friday so you have new ideas to take to the pool.

Best Average: Hold the best time possible for the number of repeats on the given interval. Your pace should be faster than when you swim threshold, but not as fast as sprint pace.

A:
400 choice warm up
8×25 @ :30 (build to FAST!)
4×100 @ 1:30 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:25 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:20 (best average!)
400 pull (3/5 breathing by 100)
8×50 @ :60 (ALL FAST!)
400 cool down (100 IM/100 free, repeat)
*4200 total*

B:
300 choice warm up
8×25 @ :40 (build to FAST!)
4×100 @ 2:00 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:55 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:50 (best average!)
400 pull (3/5 breathing by 100)
200 cool-down
*3500 total*

C:
300 choice warm-up
4×25 w/ :20 rest (build to FAST!)
4×100 w/ :30 rest (descend 1-4)
300 (50 kick/50 swim)
4×100 w/ :30 rest (descend 1-4)
300 (50 non-free/50 free)
400 pull (3/5 breathing by 50)
200 cool-down
*2400 total*