Bored in the pool? Take this new workout from swimming all-star Sara McLarty to the pool this weekend.

A:
300 swim/200 pull/100 kick
6×125 @ 2:15 (50 kick/75 build)
2×250 @ 3:40 (200 FAST/50 easy)
100 kick w/:30 rest
2×200 @ 3:00 (150 FAST/50 easy)
100 kick w/:30 rest
2×150 @ 2:20 (100 FAST/50 easy)
100 kick w/:30 rest
2×100 @ 1:40 (50 FAST/50 easy)
100 kick w/:30 rest
2×50 @ :60 (25 FAST/25 easy)
100 kick w/:30 rest
4x[4×25 Down & Outs
100 easy/recovery swim w/:30 rest]
200 cool-down
*4300 total*

B:
300 swim/200 pull/100 kick
4×125 @ 3:00 (50 kick/75 build)
2×200 @ 4:15 (150 FAST/50 easy)
100 kick w/:30 rest
2×150 @ 3:15 (100 FAST/50 easy)
100 kick w/:30 rest
2×100 @ 2:15 (50 FAST/50 easy)
100 kick w/:30 rest
2×50 @ 1:15 (25 FAST/25 easy)
100 kick w/:30 rest
4x[4×25 Down & Outs
100 easy/recovery swim w/:60 rest]
200 cool-down
*3500 total*

C:
300 swim/200 pull/100 kick
4×100 w/:30 rest (50 kick/50 build)
2×150 w/:30 rest (100 FAST/50 easy)
50 kick w/:30 rest
2×100 w/:30 rest (50 FAST/50 easy)
50 kick w/:30 rest
2×50 w/:30 rest (25 FAST/25 easy)
50 kick w/:30 rest
3x[4×25 Down & Outs
100 easy/recovery swim w/:60 rest]
150 cool-down
*2500 total*

Down & Outs:
This set has two parts. The first will be a set number of 25s. This part should always be performed fast! When you reach the other side of the pool, quickly climb out of the water, wait 5 seconds, dive back in the pool and sprint to the other side. Repeat the climbing out and 5 second rest until you have completed the given number, for example: 4×25 Down & Outs.

The second part is the rest and recovery. Usually, if the number of D&Os equals 100 yards, the recovery will be 100 yards. After the recovery swim, rest an extra 30-60 seconds before repeating the set.