Warm-Up 900/18:00
200 loosen
200 Free with fins, 70%-80% Max Effort
100 Choice Stroke
4x50 kick-swim by 25 (25 kick, 25 swim) @ 1:00-1:30
2x100 IM @ 2:00-2:30
Drill set 400/8:00
4x50 single-arm free(25 right arm, 25 left arm) focusing on rotation and reach @ 1:00-1:30
4x50 catch-up drill with a kickboard @1:00-1:30
Main set (Choice Equipment) 2000/40:00
4x100 Desc. 1-4. @1:15-2:15
*1st 100: focus on breath control (e.g., bilateral breathing)
2nd 100: focus on body rotation
3rd 100: focus on a strong kick
4th 100: focus on underwater Dolphin Kicks
2x200 yards freestyle @3:00-4:00
- as 50 yard easy 50 yards fast
4x100 freestyle @ 1:15-2:15
- As 25 Fast, 25 easy,
2x300 @3:45-6:00
-as 100 easy, 100 moderate, 100 fast
*technical focus for each 100 within the 300
100 easy: focus on efficient stroke technique
100 moderate: focus on maintaining a strong kick
100 fast: focus on powerful dolphin Kicks
4x50 all-out sprint @1:00-1:30
Endurance and Speed set 600/12:00
3x200 free @ 3:15-4:30
1st 200: 50 easy, 50 fast,
2nd 200: 100 Build to Fast 100 sprint
3rd 200: 150, 90%, 50, 100%
Cool-down 300/6:00
200 ez Free
100 I.M
4200 Yards 82 Minutes