7-7:45 a.m. – Boys’ swimming warm-ups (200 medley relay, 200 free, 200 IM, 50 free, 100 fly, 200 free relay) 7:15 a.m. – Admit spectators to balcony 7:50-9:30 a.m. – Boys’ swimming preliminaries (200 ...

This workout, from leading triathlon swimming coach Gerry Rodrigues of Tower 26, helps build fitness and technique, specifically the propulsive part of your swim stroke. It begins with a 500 easy swim ...

Begin with an easy five-minute warm-up, nothing hard, just relaxed swimming, building to a rate of perceived exertion (RPE) of no more than 5-6 out of 10. Next up is a prep set that’s a ...