Don't go to the pool without a plan! Take this set from coach Sara McLarty to the pool this weekend.

Pick a set for your skill level and race goals.

Warm up for ALL groups:

400 swim
300 pull
200 kick
100 drill

A:

6×50 on :55 (descend stroke count 1-6)
4×250 swim on 4:10 (descend 1-4)
6×50 pull on :55 (breathing every 7 strokes)
4×250 pull on 3:55 (descend 1-4)
6×50 on :55 (IM/free by 25)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

B:

6×50 on 1:10 (descend stroke count 1-6)
4×150 swim on 3:00 (descend 1-4)
6×50 pull on 1:05 (breathing every 7 strokes)
4×150 pull on 2:55 (descend 1-4)
6×50 on 1:10 (non-free/free by 25)
300 cool down (50 kick/100 swim, repeat)
*3400 Total*

C:

6×50 w/:10 rest (descend stroke count 1-6)
4×150 swim w/:20 rest (descend 1-4)
4×150 pull w/:20 rest (descend 1-4)
100 cool down
*2600 Total*