Swim 700 yards (approximately 25 minutes), following the plan below.
|Repeat||What to do|
|Warm-up: 100 yards (easy pace) 75|
|3||75 yards*, rest 20 seconds|
|7||25 yards**, rest 15 seconds|
|Cool down: 100 yards (easy pace)|
*On the 75s, build your intensity on the first 2 lengths, and try to swim the last length at a hard effort.
**On the 25s, swim the odd-numbered ones at a slightly higher effort, and take the even-numbered ones nice and easy. On the harder efforts, think "swim strong" instead of "swim fast." Focus on using your muscles to power you through each stroke!