Warmup: 500 yards

Pace: 02m 26s /100 yards +
Freestyle at recovery pace

Main Set:11m /550 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 100 yards
Endurance
Intervals: 2x50' on 5' rest
Pace: 02m 25s - 02m 08s /100 yards


Set #3 50 yards
Endurance
Pace: 02m 25s - 02m 08s /100 yards
Freestyle at Endurance pace.

Cooldown: 250 yards

Pace: - 02m 26s /100 yards
Freestyle at recovery pace

20 min jog Zone 1

Open water swim, preferably at the race site. Look for anything on the horizon that you can spot off of. Throw in few short sprints with full recovery. Just stay loose.

Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.