Phase 1: Join the Rebel Alliance (Warm-up) - 700/18:00
200 freestyle - "Gathering the Rebel Forces"
4x50 (25 kick, 25 swim) choice of stroke - "Prepping the X-Wings" (10 sec rest)
100 pull with buoy - "R2-D2's Assistance"
4x50 (25 drill, 25 swim) choice of stroke - "Learning from Jedi Masters" (10 sec rest)
Phase 2: Approach the Death Star (Pre-set) - 800/22:00
4x50 freestyle desc. 1-4 - "Sneaking Past the Imperial Fleet" (10 sec rest)
4x50 No Free desc. 1-4 - "Evading TIE Fighters" (10 sec rest)
4x100 freestyle with fins desc 1-4 - "Powering Up the Hyperdrive" (15 sec rest)
Phase 3: The Trench Run -(Main set) - 2300/52:00
*You can choose to use equipment to enhance your workouts.
3x300 freestyle - "Navigating the Trench" (30 sec rest)
*1st 100: moderate pace, 2nd 100: strong pace, 3rd 100: sprint pace
4x75 IM order (No fly) - "Mastering the Force" (15 sec rest)
12x50 freestyle optional equipment (paddles, fins) - "Blast the Exhaust Port" (10 sec rest)
*Even 50s: sprint, Odd 50s: recover
3x100 Free pull with buoy - "Using the Force" (20 sec rest)
*Focus on maintaining a strong and steady pace
8x25 choice of stroke - "Dodging Laser Fire" (5 sec rest)
*All-out effort, focus on power and strength
Phase 4: Escaping the Death Star (Cooldown) - 200/4:00
200 easy swim (mix of strokes) - "Fly Back to the Rebel Base"
4000 96 Minutes