We feature a workout from coach Sara McLarty every Friday so you have new ideas to take to the pool.

Pick the set that best suits your need and skill level.

A:
600 warm-up (200 swim/100 non-free, repeat)
6×100 on 1:45 (25 kick/25 drill/50 swim)
6×50 pull on :50 (distance per stroke)
6×150 pull on 2:05 (descend 1–3, 4–6)
6×50 swim on :50 (distance per stroke)
6×150 swim on 2:15 (descend 1–3, 4–6)
6×100 on 2:00 (free/back/breast/free by 25)
200 cool-down
*4,400 total*

B:
500 warm-up (150 swim/50 non-free, repeat)
5×100 on 2:00 (25 kick/25 drill/50 swim)
5×50 pull on 1:00 (distance per stroke)
5×150 pull on 2:50 (descend 1–5)
5×50 swim on 1:00 (distance per stroke)
5×150 swim on 3:00 (descend 1–5)
200 cool-down
*3,200 total*

C:
400 warm-up (150 swim/50 non-free, repeat)
4×100 with fins with 15 sec rest (25 kick/25 drill/50 swim)
4×50 pull with 10 sec rest (distance per stroke)
4×150 pull with 20 sec rest (descend 1–4)
4×50 swim with 10 sec rest (distance per stroke)
4×150 swim with 20 sec rest (descend 1–4)
200 cool-down
 *2600 total*