Notes
Choose a 1.5-2 mi. course and swim for 45 min. Warm up for 10 min. then swim 50 strokes at a mod. hard pace, 50 strokes at a more even, ex pace for 30 min., then a 5 min. warm down
Since this one was time-based, I wore the GPS on my wrist, so the distance is not accurate. I mapped out the distance to be roughly 1.58 miles. I felt really good during this swim. The water was a little cold at first, but wearing the wetsuit made it easily bareable. I had to practice counting strokes during the warm up to get in the habit of it, and to remind myself to continue the count after each breath. The fast / slow approach did seem to work well.