About 2,000 m, 45 to 50 minutes. Teaches the skill most fitness swimmers lack: changing gear on purpose.
Warm-up: 300 easy, then 4 x 25 build.
Main: 3 rounds of 4 x 100 on a fixed interval, each 100 faster than the one before. Swim 100 easy between rounds.
Cool-down: 200 easy.
Pick an interval…
