Warm-Up: 600/15:00
200 Free
4x100 @10s Rest Odds Free; Evens IM (focus on smooth transitions between strokes)
Pre-Set: 400/10:00
8x50 @5s Rest
Descend 1-4, 5-8. Focus on increasing speed while maintaining stroke efficiency.
Speed Intervals – 1200/30:00
12x100 @ 5-10 Seconds Rest
1-4: 75 Fast Free / 25 Easy Free
5-8: 50 Fast Free / 50 Easy Free
9-12: 25 Fast Free / 75 Easy Free
Race Strategy – 900/23:00
6x150 @5-10s Rest
1-2: 75 Free at race pace / 50 Easy Free / 25 Back all-out
3-4: 50 Easy Free / 50 Breast at race pace / 50 Free all-out
5-6: 75 Free at race pace / 75 Free moderate
Sprint Set: 300/7:00
12x25 @5s Rest
Odds: Sprint
Evens: Easy recovery
Cool Down: 300/8:00
3x100 Choice stroke
3700 yards/ 93 Mins
