SWIM 25 minutes (approximately 700 yards), following the plan below. This month, try to 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)|
|100 yards*, rest 15 seconds||3|
|25 yards**, rest 15 seconds||3|
|Cool down: 100 yards (easy pace)|
*On the 100s, swim at a comfortably moderate pace—not too hard, but not too easy.
**On the 25s, swim the odd-numbered laps at a slightly higher effort, and swim the even-numbered ones nice and easy.