Warm-Up 800/20:00
300 free, (start your African adventure)
100 kick, alternate flutter and dolphin kick (gazelles and impalas on the savannah)
200 pull, long efficient strokes (graceful elephants)
4 x 50-freestyle, build pace, use paddles on last 50 (cheetahs picking up speed) @:50-1:15
Breaststroke Exploration 500/13:00
4x50 - Single-arm breaststroke (25 yards right arm, 25 yards left arm) Focus: GIRAFFE STRETCH (reach for maximum extension) @1:15-1:30
4x50 - 1 pull, 2 kicks breaststroke Focus: FLAMINGO BALANCE (maintain a streamlined position) @1:30-2:00
1x100 - Perfect technique breaststroke Focus: SWIFT SWALLOWS (Channel the grace and fluidity of a swallow's flight) @2:30-3:00
Main Set 1650/35:00
3 rounds of the following:
4 x 50 freestyle, RIVER CROSSING (navigate currents,focus on tight streamline)@:50-1:15
2 x 100 freestyle,Focus: RHINO CHARGE (powerful, determined strokes Maintain momentum) @1:45-2:30
1 x 150 freestyle, SAVANNAH SPRINT (build pace throughout 150 into a strong finish)2:30-3:00
30 Seconds rest between rounds
Speed Set
Swim 3 rounds of the following 900/30:00
1 x 50 free CHEETAH DASH (all-out sprint) @1:00-1:30
1 x 100 IM , ELEPHANT STAMPEDE focus (80% Max effort, focus on technique); 2:00-2:30
1 x 50 back ZEBRA ESCAPE (25 Sprint, 25 easy) @1:00-@1:30
1 x 100 breaststroke, HIPPO FLOAT (Nice and Easy Breast Stroke); @2:30-3:00
30 seconds rest between rounds
Cool Down 300/6:00
100 Free(floating down a calm river)
100 back (stretch chest and shoulders)
100 Choice (reflect on your journey)
4150 Yards 104 minutes
