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Workouts

Quick Set: 10x, 8x, 6x

Bored in the pool? Take this new workout from swimming all-star Sara McLarty to the pool this weekend.

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SCY = short-course yards
LCM = long-course meters

A:
10 minute choice warm up
10×50 kick @ :55 lcm/:45 scy (w/fins) (25 FAST!, 25 easy)
10×50 IM order @ 1:05 lcm/:55 scy (25 drill/25 swim)
10×50 swim @ :55 lcm/:45 scy (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
3×100, 2×150, 2×300…all pull (base: 1:30lcm/1:20scy)
1×300, 2×150, 3×100…all swim (base: 1:40lcm/1:30scy)
200 cool down
*4400 total* 

B:
10 minute choice warm up
8×50 kick @ 1:05 w/fins (25 FAST!/25 easy)
8×50 @ 1:15 (25 drill/25 swim)
8×50 swim @ 1:10 (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4×50 @ 1:00, 2×100 @ 2:00, 1×200 @ 3:45, 1×400 w/:30 rest…all pull
1×200 @ 4:00, 2×100 @ 2:00, 4×50 @ 1:00…all swim
200 cool down
*3500 total* 

C:
10 minute choice warm up
6×50 kick w/:15 rest w/fins (25 FAST!/25 easy)
6×50 w/:15 rest (25 drill/25 swim)
6×50 swim w/:15 rest (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4×50 w/:10 rest, 2×100 w/:15 rest, 1×200 w/:30 rest…all pull
1×200 w/:30 rest, 2×100 w/:15 rest, 4×50 w/:10 rest…all swim
100 cool down
*2600 total*