Every Friday we'll bring you a swim workout from coach Sara McLarty so you have new ideas to take to the pool.

A:
500 warm-up (no walls)
8×75 at 1:10 (25 Tarzan Drill/25 easy/25 FAST!)
3×900 with 60 sec rest (200 FAST!/700 Olympic or 70.3 mid-race pace)
300 cool-down (50 kick/100 swim, repeat)
*4,100*

B:
400 warm-up (no walls)
4×75 at 1:30 (25 Tarzan Drill/25 easy/25 FAST!)
3×800 with 2 min rest (150 FAST!/650 Olympic or 70.3 mid-race pace)
300 cool-down (50 kick/100 swim, repeat)
*3,400*

C:
400 warm-up (no walls)
4×75 with 20 sec rest (25 Tarzan Drill/25 easy/25 FAST!)
3×500 with 2 min rest (100 FAST!/400 Olympic or 70.3 mid-race pace)
300 cool-down (50 kick/100 swim, repeat)
*2,500*

Tarzan Drill: Swim with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water.