10 to 15 mins easy swimming warm-up
- 4 x (10 strokes hard, 10 strokes easy, 20 strokes hard, 20 strokes easy, 30 strokes hard, 30 strokes easy, 20 strokes hard, 20 strokes easy, 10 strokes hard, 10 strokes easy); 30 secs rest between each set
- 4x (20 strokes butterfly, 20 strokes backstroke, 20 strokes breaststroke, 20 strokes freestyle)
Descend sets 1 to 4 (first set is easy, fourth set is hard) 20 secs rest between each set
- 3 to 5 minutes easy swimming back to shore
You might not have a lot of time before an event to warm up in the water. So make sure you are warmed up on land and try to get into the water first.
If you are pushed for time, just do step number 1 above.