Coach Sara McLarty shares a swim workout every Friday so you have new ideas to take to the pool.

A:
750 warm-up (200 swim/50 kick)
7×100 @ 1:50 (50 kick/50 swim build)
7×50 @ :55 (25 back/25 free)
12×25 @ :30 (1/2 FAST!/1/2 easy)
200 IM (25 drill/25 swim)
8×100 pull @ 1:25 (descend 1-4, 5-8)
3×300 swim @ 4:30 (100 free/100 IM/100 free)
400 cool-down (100 swim/50 kick/50 Frog, repeat)
*4100 total*

B:
500 warm-up (200 swim/50 kick)
5×100 @ 2:30 (50 Kick/50 swim build)
5×50 @1:10 (25 non-free/25 free)
10×25 @ :40 (1/2 FAST!/1/2 easy)
8×100 pull @ 1:55 (descend 1-4, 5-8)
3×200 swim @ 4:00 (all strong)
400 cool-down (100 swim/50 kick/50 Frog, repeat)
*3300 total*

C:
500 warm-up (200 swim/50 kick)
5×100 w/ :30 rest (50 kick/50 swim build)
5×50 w/ :20 rest (25 non-free/25 free)
10×25 w/ :15 rest (1/2 FAST!/1/2 easy)
4×100 pull w/ :30 rest (descend 1-4)
400 cool-down (100 swim/50 kick/50 Frog, repeat)
*2300 total*

Frog on a Lily-Pad (aka: Frog):
Frog is a fun drill to try. Sit on a kick-board between your legs, and use your arms to move forward. Use a breaststroke pulling motion. This is a great social activity because you can chat with your lane mates as you move down the pool. You will feel the muscles in your forearms and upper back getting a good workout!