SWIM 30 minutes (approximately 800 yards), following the plan below. Remember: Do a few of your swim workouts in open water. A local tri club or the race director can suggest training locations and times. (Never swim in open water alone.)
|What to do||Repeat|
|Warm-up: 100 yards (easy pace)|
|125 yards*, rest 20 seconds||3|
|25 yards**, rest 10 seconds||3|
|Cook down: 100 yards (easy pace)|
*On the 125s, increase your effort during the first three lengths and try to swim the last two lengths at a high effort.
**On the 25s, swim the odd-numbered laps at a slightly higher effort, and swim the even-numbered ones nice and easy.