Warm-up 800/22:00
200 freestyle, easy pace (Water: fluidity and flow)
200 kick with board, choice of stroke (Air: feeling the glide)
4x25 IM (Earth: connecting with the core of the elements) @:40-:45
2x50 Free Descend each 50 (Fire: building intensity) @1:00-1:20
4 x 50 fingertip drag drill (Fire: igniting awareness and technique) @1:00-1:30
Pre-set 300/8:00
6 x 50 @1:10-1:45
25 one-arm free, alternating arms every 6 strokes (Air: focusing on balance and extension)
25 catch-up (Water: enhancing catch and connection with the water)
Main set (The 4 Elements) (2400 yards):
Earth 600/ 15:00
4 x 50 back, focusing on rotation (mimicking the Earth's rotation) @1:00-1:30
1x200 free Pull with Buoy (Earth: grounding and stability) @3:30-4:30
1x200 Free Pull with Pads and Fins (Earth: enhancing the connection with the water)@3:30-4:30
Water 600/15:00
3x
1x100 IM or Choice Stroke (Water: exploring the flow of different strokes)@:1:30-2:00
1x50 Free kick (Water: creating currents and waves)@1:15-1:45
1x50 Free Swim (Water: immersing in the element)@1:00-1:30
Fire 600/15:00
4 x 50 Descend 1-4 (Fire: igniting the inner drive)@1:00-1:30
4 x 25 Sprint Free (flaring up like a flame)@:40-:45
4 x 50 Choice Stroke Descend each 50 (Fire: fueling the intensity)@1:00-1:30
4 x 25 Sprint Choice Stroke (Fire: blazing through the water)@:40-:45
Air 600:/15:00
4x100 - Odds Free breathing every 3, - Evens Backstroke (Air: balancing breath and movement)@:1:30-2:00
8x25 - Odds Free 3/6/3 Drill (Air: explore the balance between breath and body alignment), Evens Backstroke (Air: soaring through the water with smooth recovery)
Cool down 300 /6:00
200 easy swim, choice of stroke (Water: washing away fatigue)
100 easy kick (Air: letting your legs float)
3800 96 Minutes