Go to the pool with a purpose. Try this week's swim workout from coach Sara McLarty.

A:

500 warm-up (200 swim/50 kick/repeat)
500 pull (breathe every 3/5 by 50)
2 x [4×50 kick @ :60
200 pull (smooth)
3×50 kick @ :55
200 pull (smooth)
2×50 FAST kick @ :60
200 pull (smooth)
1×50 kick RACE!
50 easy/recovery]
500 swim (RACE for time!)
300 cool-down swim
*4100 total*

B:

500 warm-up (200 swim/50 kick/repeat)
500 pull (breathe every 3/5 by 50)
4×50 kick @ 1:30
200 pull (smooth)
3×50 kick @ 1:20
200 pull (smooth)
2×50 FAST kick @ 1:20
200 pull (smooth)
1×50 kick RACE!
100 easy/recovery
500 swim (RACE for time!)
300 cool-down swim
*3000 total*

C:

500 warm-up (200 swim/50 kick/repeat)
300 pull (breathe every 3/5 by 50)
2 x [4×50 Kick w/:20 rest
200 pull (smooth) w/ :30 rest]
100 easy/recovery
400 swim (RACE for time!)
100 cool-down swim
*2200 total*