Dear athletes as the season approaches for most here in my neck of the woods, it’s time to get some key swim sessions to get athletes ready for upcoming races :

Warm up – 500 choice, 20 x 25 as 3 easy , 1 FAST . 15s rest
Main Set – (2 sets of the below)
4,200!
100 easy (paddles & buoys ) 10s rest
2 x 50 FAST (no gear) 25s rest
100 easy (paddles & buoys) 10s rest
200 firm (80% effort) 30s rest
100 easy (paddles & buoys ) 10s rest
4 x 50 FAST (no gear) 25s rest
100 easy (paddles & buoys) 10s rest
300 firm (80% effort) 30s rest
100 easy (paddles & buoys ) 10s rest
6 x 50 FAST (no gear) 25s rest
100 easy (paddles and buoys) ,
400 firm (80% effort) 30s rest

Check out Triathlon training plans from Sergio here.