Warm-Up 700/18:00
300 Free
6x50 @ 15s Rest:
Odds: Free Bilateral Breathing 3/5 by 25
Evens: 25 Back / 25 Breast
4x25 @ 10s Rest: Odds Breast, Evens Fly
Kick Set: 300/10:00
6x50 @ 15s Rest:
Odds: Flutter Kick
Evens: Butterfly Kick
Drill Set: 400/10:00
4x50 @ 15s Rest: Breast Stroke 1 Pull two Kicks
4x50 @ 15s Rest: Butterfly single-arm, Double arm, Single Arm
Endurance and Technique: 1500/35:00
Technique Focus:
4x125 @ 10-15s Rest:
50 Breast -focus on high elbow catch and glide
50 Free -Bi-Lateral breathing
25 Fly -Focusing on undulating body movement
Endurance Emphasis:
3x200 @ 10s Rest:
75 Free (steady pace)
25 Breast (emphasis on maintaining technique when tired)
75 Free (steady pace)
25 Fly (focus on maintaining form in fatigue)
Speed and Transition:
4x100 @ 15s Rest:
25 Breast -Fast
25 Free -Easy
25 Fly -Fast
25 Free -Easy
Race Strategy: 750/20:00
6x75 @ 10s Rest:
50 Free (25 Fast / 25 Smooth)
25 Breast ( Build to a strong finish)
3x100 @ 10s Rest:
25 Fly (all out)
50 Free (Moderate/Fast Effort)
25 Breast (Focus on Glide)
Cool Down: 200/4:00
2x100 @ 2:00:
1st: 100 IM
2nd: 100 Free
3850 Yards 97 Minutes
