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

A:
500 (200 swim/50 kick, repeat)
300 pull (3/5/3 breathing pattern by 100)
200 kick (50 easy/50 FAST, repeat)
3×300 swim @ 4:20 (build to FAST)
50 easy/recovery kick w/ :30 rest
4×200 pull @ 2:50 (build to FAST!)
50 easy/recovery kick w/ :30 rest
5×100 swim @ 1:25 (build to FAST!)
50 easy/recovery kick w/ :30 rest
8×50 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)
2×300 swim @ 5:45 (build to FAST)
50 easy/recovery kick w/ :30 rest
3×200 pull @ 3:50 (build to FAST!)
50 easy/recovery kick w/ :30 rest
4×100 swim @ 1:55 (build to FAST!)
50 easy/recovery kick w/ :30 rest
6×50 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)
100 kick (50 easy/50 FAST)
2×300 swim w/ :45 rest (build to FAST)
50 easy/recovery kick w/:30 rest
2×200 pull w/ :30 rest (build to FAST!)
50 easy/recovery kick w/ :30 rest
3×100 swim w/ :20 rest (build to FAST!)
*2400 total*