Happy Friday! Here's a swim session from Sara McLarty to kick off your weekend.

A:

600 warm-up (200 swim/100 kick/200 swim/100 drill)
8×50 @ :60 (easy swim, kick hard on wall until next interval)
4×200 pull @ 2:50 (descend 1-4)
4×150 @ 2:30 (fly/free/back/free/breast/free by 25)
4×100 w/fins @ 1:30 (50 dolphin kick on back/50 swim free)
4×50 w/ fins @ :60 (kick as FAST! as possible!)
50 easy swim
20×25 swim (1 FAST!/1 easy/2 FAST/1 easy/3 FAST/etc…fast @ :20/easy @ :30)
600 cool-down easy
*4150 total*

B:

600 warm-up (200 swim/100 kick/200 swim/100 drill)
6×50 @ 1:10 (easy swim, kick hard on wall until next interval)
3×200 pull @ 3:30 (descend 1-3)
3×150 @ 3:00 (50 non-free/50 free/50 non-free)
3×100 w/fins @ 1:45 (50 dolphin kick on back/50 swim free)
3×50 w/fins @ :60 (kick as FAST! as possible!)
50 easy swim
16×25 swim (3 FAST @ :30/1 easy @ :45)
400 cool-down easy
*3250 total*

C:

500 warm-up (200 swim/100 kick/200 swim)
4×50 w/ :10 rest (easy swim, kick hard on wall for :10)
3×200 pull w/ :20 rest (descend 1-3)
3×150 w/ :20 rest (50 free/50 non-free/50 free)
3×100 w/ fins w/ :15 rest (50 dolphin kick on back/50 swim free)
3×50 w/ fins @ :60 (kick as FAST! as possible!)
300 cool-down easy
*2500 total*