SWIM for 30 minutes (approximately 900 yards)
|Repeat||What to do|
|Warm-up: 100 yards (easy pace)|
|3||125 yards*, rest 15 seconds|
|3||50 yards**, rest 15 seconds|
|Cool down: 100 yards (easy pace)|
*On the 125s, build your intensity on the first 3 lengths, and swim the last 2 lengths at a hard effort.
**On the 50s, maintain a steady moderate intensity.