Warm-Up 800/20:00
300 Free – Loosen focus on long, efficient strokes.
4x50 @ :10s rest – Alt: 25 Back / 25 Free,
4x50 @ :10s rest – Free, Desc. 1-4
4x25 @ :10s rest – 1/2 Fast 1/2 Easy -Odds Free -Evens No Free
Technique Set 600/15:00
6x50 @ :15s rest – Free Drill: -Odds Catch-Up -Evens Fist Drill
4x50 @ :15s rest – Back Drill: 25 right arm, 25 left arm.
4x25 @ :10s rest – Free, Sprint Cycle
Race Strategy Set 1800/40:00
4x150 @ :20s rest – Steady Pace
8x50 @ :15s rest – Odds: Free strong; Evens: Backstroke strong.
4x100 @ :20s rest – 1st 50 Backstroke at race pace, 2nd 50 Free easy.
4x100 @ :20s rest – 1st 50 Free at race pace, 2nd 50 Backstroke easy.
Speed Set 400/12:00
8x50 @ :15s rest – Odds: Backstroke, focus on underwaters and speed; Evens: Free, aiming for max speed while maintaining technique.
Cool Down 200/5:00
4x50 @ :10s rest – Choice Stroke, Cool Down
3800 yards 92 Minutes