Warm-Up 800/20:00
300 Free Loosen
4x50 @ 10s rest - Back/Freestyle by 25, thinking of the changing colors of the Northern Lights.
4x50 @ 10s rest Flutter Kick W/ a Board
4x25 @ 10s rest - Sprint Cycle
Drill Set: 600/16:00
3x100 @ 15s rest - Free. Odd lengths: fingertip drag, Even lengths: full stroke.
4x50 @ 15s rest - Back. Count strokes.
2x50 @ 10s rest - Free with a focus on breathing. Breathe on one side going down, the other coming back.
Main-Set 2000
1000/22:00
2x500 Free @ :30s rest:
1st 500: Swim at a steady pace for the first 400, then pick up the speed for the last 100.
2nd 500: start fast for the first 100 and then settle into a steady pace for the remaining 400.
600/15:00
3x200 @ :20s rest:
1st 200: Free - Start with a smooth and easy pace for the first 100, then gradually build your speed for the second half.
2nd 200: Back - Maintain a consistent pace throughout
3rd 200: Free - Start strong and gradually decrease your speed.
400/10:00
4x100 @ :20s rest:
1st 100: - Free. -25 Fast -50 Smooth -25 Fast
2nd 100: - Free. maintain an even pace throughout this 100.
3rd 100: - Back. At a Strong Pace
4th 100: - Free. -50 Fast -50 Moderate
Cool Down: 100/2:00
100 Easy Choice
3500 Yards 85 Minutes