In this heat, our easy swimming plan is the workout from heaven. What are you waiting for?

SET 1: Swim 8 x 25 yards focusing on head and chest position, resting for five deep breaths after each length. Then swim 25, 50, 75, and 100 yards. (Take a five-breath rest after each distance.) Note how many strokes you take on the 25. Swim the remaining laps at a consistent effort, counting strokes. A tired swimmer uses more strokes.

SET 2: Swim 8 x 25 with a focus on a longer body line. Then swim 100, 75, 50, and 25 yards. (Take the same rests as above.) Swim the 100 very easily. Count your strokes and divide by 4. That number serves as your benchmark for the rest of the set.

SET 3: Swim 8 x 25 with a focus on "quiet" form. Then swim 25, 50, 75, and 100 yards. (Take the same rests as above.) Note the number of strokes you take on the 25. See if swimming quietly improves your efficiency.

For swimming tips, form tricks, and workouts to make you stronger in the water, pick up your copy of The Triathlete's Training Bible-the new training guide from legendary coach Joe Friel.