Weekend Swim Workout: Flashes of Fast

A little speed can go a long way. This is especially true during this time of the year, when we might be feeling less like crushing it and more like just getting it done. This workout from coach Sara McLarty is peppered with short, manageable flashes of fast that will boost your energy and have you feeling sharp as you head into the weekend. Choose a set length that fits your current fitness and/or schedule, then dive in!

A:
4×200 w/ 20 sec rest (1 swim/1 pull, repeat)
8×75 on 1:15 (25 non-free/25 free/25 FAST!)
9×50 on 1:00 (1 FAST kick/2 choice drill)
5x[50 swim on :45 (FAST!)
50 kick on 1:00 (FAST!)
250 pull w/ 30 sec rest (easy)]
4×100 on 1:20 (pull, descend 1-4)
4×100 on 1:20 (swim, descend 1-4)
200 cool-down
*4600 total*

RELATED: Critical Speed: Swim Faster with Less Work

B:
4×200 w/ 20 sec rest (1 swim/1 pull, repeat)
6×75 on 1:45 (25 non-free/25 free/25 FAST!)
9×50 on 1:15 (1 FAST! kick/2 choice drill)
4x[50 swim on :55 (FAST!)
50 kick on 1:10 (FAST!)
200 pull w/ 30 sec rest (easy)]
3×100 on 1:50 (pull, descend 1-3)
3×100 on 1:50 (swim, descend 1-3)
200 cool-down
*3700 total*

RELATED: How to Perfect Your Flip Turns for Faster Swimming

C:
4×150 w/ 20 sec rest (1 Swim/1 Pull, repeat)
6×75 w/ 15 sec rest (25 non-free/25 free/25 FAST!)
3x[50 swim w/ 10 sec rest (FAST!)
50 kick w/ 10 sec rest (FAST!)
200 pull w/ 30 sec rest (easy)]
3×100 w/ 15 sec rest (pull, descend 1-3)
3×100 w/ 15 sec rest (swim, descend 1-3)
100 cool-down
*2600 total*

Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from coach Sara McLarty.