Sara McLarty recommends trying this workout 2–3 days before an event as a pre-race tune-up.

Enjoy this pre-race tune-up swim workout! Pick the set that matches your abilities and goals.

A:
300 swim/200 pull/100 kick
6×50 on :50 (25 fast/25 easy)
4×200 on 2:50 (mid-race effort)
100 easy
5×100 on 1:40 (w/ paddles only, fast)
200 cool-down
*2,500 total*

B:
200 swim/200 pull/100 kick
6×50 on :60 (25 fast/25 easy)
3×200 on 4:00 (mid-race effort)
50 easy
4×100 on 2:00 (w/ paddles only, fast)
150 cool-down
*2,000 total*

C:
200 swim/100 pull/100 kick
5×50 w/ :15 rest (25 fast/25 easy)
2×200 w/ :30 rest (mid-race effort)
50 easy
5×50 w/ :15 rest
(25 fast/25 easy)
150 cool-down
*1,500 total*