Triathlete contributor and swimming all-star Sara McLarty provides a workout for you to take to the pool this weekend.

**Long Course Meters**

A:

600 warm up (2x: 200 swim/100 kick)
12×25 @ :40 (swim 25m, vertical kick until :40, swim 25m, repeat)
10×50 @ 1:00 (odds: drill 25 right arm, 25 left arm; evens: swim)
8×100 pull @ 1:45 (3/5 breathing pattern by 50)
6×150 (100 swim strong @ 1:40, 50 FAST @ :60)
4×200 w/ fins (50 kick on back, 50 swim, repeat) w/:20 sec rest
2×250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy)
300 cool down
*4700 Total*

B:

600 warm up (2x: 200 swim/100 kick)
12×25 @ :50 (swim 25 m, vertical kick until :50, swim 25m, repeat)
8×50 @ 1:30 (odds: drill 25 right arm, 25 left arm; evens: swim)
6×100 pull @ 2:10 (3/5 breathing pattern by 50)
4×150 (100 swim strong @ 2:00, 50 FAST @ 1:10)
3×200 w/ fins (50 kick on back, 50 swim, repeat) w/:30 sec rest
2×250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy)
300 cool down
*3900 Total*

C:

600 warm up (2x: 200 swim/100 kick)
12×25 (swim 25 m, vertical kick for :15 seconds, swim 25m, repeat)
6×50 w/:30 sec rest (odds: drill 25 right arm, 25 left arm; evens: swim)
4×100 pull w/:30 rest (3/5 breathing pattern by 50)
2×150 (100 swim strong, rest :15, 50 FAST, rest :30)
2×200 w/ fins (50 kick on back, 50 swim, repeat)
100 cool down
*2400 Total*