Swim 4 Fitness workout for Oct 7

Swim Time Trial (Sprint):

Warm up for 10-20 minutes, then

1. Swim 3 x 100, with 20 second Rest Interval. Goal is to swim the highest sustained speed over all three 100s, so you have to pace yourself.
2. Get your time for each 100. The times for each 100 should be within 5-10 seconds of each other.
3. Average the three times.

This is your T-pace, which is used for speed work (e.g., swim 2 x 200 @ T + 2 seconds).

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