Don't go to the pool without a plan! Try this week's workout from coach Sara McLarty.

A:

500 choice warm-up
6×50 on :60 (kick)
6×50 on :50 (IM Switch)
6×50 on :60 (25 FAST No Breath/25 easy)
14×100 swim (1 on 1:15, 1 on 1:30, 2 on 1:15, 1 on 1:30, 3 on 1:15, 1 on 1:30, 4 on 1:15, 1 on 1:30)
4×300 (200 pull on 2:40, 100 IM on 1:40)
16×25 on :30 (2 non-free, 2 free drill)
*4400 Total*

B:

500 choice warm-up
6×50 on 1:15 (kick)
6×50 on :60 (free/non-free by 25)
6×50 on 1:10 (25 FAST No Breath/25 easy)
9×100 swim (2 on 1:45, 1 on 2:15, repeat)
4×200 (150 pull on 2:45, 50 swim FAST on :60)
16×25 on :40 (2 non-free, 2 free drill)
*3500 Total*

C:

400 choice warm-up
6×50 w/ :15 rest (kick)
6×50 w/ :15 rest (free/non-free by 25)
6×50 w/ :15 rest (25 FAST/25 easy)
9×100 w/ :20 rest (2 swim, 1 pull, repeat)
8×25 w/ :10 rest (2 non-free, 2 free drill)
*2400 Total*