Warm-Up 800/20:00
4x200, 20s rest between each 200
1st 200: 100 free swim, 100 free drill (50 catch-up, 50 fingertip drag)
2nd 200: 100 back swim, 100 back drill (50 double-arm backstroke, 50 6-5-6 drill)
3rd 200: 100 breast swim, 100 breast drill (50 breaststroke with a dolphin kick, 50 2-kick-1-pull drill)
4th 200: 100 choice swim, 100 choice drill (mix and match strokes/drills)
Aerobic/Endurance Set(Choice Equip) 1600 / 32:00
4x400 free, 30s rest between each 400
1st 400: 2x(150 swim @ 70-75% effort, focus on bilateral breathing, 50 easy free)
2nd 400: 8x(25 easy free, 25 moderate free,80%)
3rd 400: 4x(75 swim @ 75-80% effort, focus on maintaining a strong kick throughout, 25 easy free)
4th 400: 2x(200 swim @ 80% effort, focus on maintaining a long, smooth stroke, 20s rest between each 200)
Speed and Strength Set 1400/30:00
2 Rounds
4x50 free, max effort, with paddles @1:00-1:30 (focus on maintaining a high elbow catch and powerful pull)
4x25 free, max effort, no equipment @:30-:45 (focus on fast, efficient stroke turnover)
4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00
4x50 free, max effort, with fins @1:00-1:30 (focus on maintaining a strong kick and body rotation)
100 easy free-active recovery(focus on relaxed breathing and stroke efficiency)
Cool Down 200/4:00
1x100 Free focusing on long, smooth strokes
1x00 Choice
4000 Yards 86 minutes
