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:
300 swim/100 kick
6×50 @ :50 (IM switch)
6×100 pull @ 1:20 (all strong)
6×50 @ :45 (25 Tarzan drill/25 swim)
4×150 pull @ 2:00 (all strong)
6×50 @ :40 swim (25 FAST!/25 easy)
3×200 pull 2:40 (all strong)
6×50 @ :60 swim (all from a dive, FAST!)
2×300 @ 4:00 (all strong)
300 cool-down (50 kick/100 swim)
*4300 total*

B:
300 swim/100 kick
6×50 @ 1:10 (25 free/25 non-free)
6×100 pull @ 1:55 (all strong)
6×50 @ 1:05 (25 Tarzan drill/25 swim)
4×150 pull @ 2:50 (all strong)
6×50 @ :60 swim (25 FAST!/25 easy)
3×200 pull 3:45 (all strong)
300 cool-down (50 kick/100 swim)
*3400 total*

C:
300 swim/100 kick
6×50 w/ :15 rest (25 free/25 non-free)
6×100 pull w/ :30 rest (all strong)
6×50 w/ :20 rest (25 Tarzan drill/25 swim)
4×150 pull w/ :30 rest (all strong)
300 cool-down (50 kick/100 swim)
*2500 total*