Here’s a good, solid swim set for the swimmers and triathletes in our midst:

• 200 Warm-up
• 5 x 200 at a send-off that provides you with approximately 30 seconds rest in between intervals
• Easy 50
• 10 x 100 at send-off that provides 15 seconds rest
• Easy 50
• 10 x 50 at send-off that provides 8-10 seconds rest
• Easy 50
• 20 x 25 (fast, recovery, fast, recovery, etc)
• 200 warm-down