Warm-Up 1000/
300 "Space Voyage" (loosen, focus on long and smooth freestyle strokes)
100 "Nostromo's I.M" (25 butterfly, 25 backstroke, 25 breaststroke, 25 freestyle)
100 "Alien Propulsion" (kick, choice of stroke)
200 "Escape Pod Pull" (freestyle pull with buoy, focus on long and smooth strokes)
4x75 "Xenomorph Transformation" (Choice Stroke, 25 drill, 50 build; 15 seconds rest between each)
Drill Preset 800/
4x50 yards "Xenomorph Freestyle" (25 zipper drill, 25 swim freestyle; 15 seconds rest between each)
4x50 yards "Nostromo Roll" (25 Backstroke 6-kick switch drill, 25 swim backstroke; 15 seconds rest between each)
4x50 yards "Facehugger Glide" (25 breaststroke with a pause and glide at each stroke, 25 swim breaststroke; 15 seconds rest between each)
4x50 yards "Alien Wing Flap" (25, 2-2-2 butterfly drill, 25 swim butterfly; 15 seconds rest between each)
Main Set 1800/
"Nostromo Liftoff" 10x50 yards freestyle (odd: easy-moderate, even: build; 10-15 seconds rest between each)
"Alien Encounter"4x100 yards (50 choice of non-freestyle stroke, 50 freestyle; 15-20 seconds rest between each, swim with intensity)
"Survival Mode" 6x50 yards freestyle (descend 1-3, then 4-6; 10-15 seconds rest between each odd: breathe every 3 strokes, even: breathe every 5 strokes)
"Escape Shuttle" 8x50 yards (odd: choice of stroke, even: Build freestyle; 15 seconds rest between each)
"Alien Elimination" 4x50 yards "IM Order Sprint" (butterfly, backstroke, breaststroke, freestyle; 10 seconds rest between each, swim at maximum effort)
Cool Down 400
"Space Drift": 2x50 yards freestyle (breathe every 5 strokes, maintain a long and smooth glide; 10 seconds rest between each)
"Weightless Exploration" 4x25 yards backstroke (focus on smooth, controlled arm movements and relaxed breathing; 10 seconds rest between each)
"Calm After the Storm" 2x50 yards choice of stroke (swim at an easy pace, focusing on technique and relaxed breathing; 10 seconds rest between each)
"Alien Recovery": 1x100 yards kick (choice of stroke, easy pace; focus on relaxed breathing and efficient kicking technique)
4000 Yards 85 mins