Warm-Up 800/20:00
200 Freestyle
200 Reverse I.M
4x50 free Desc Each 50 to a moderate pace.
1x100 choice kick
4x25 Drill - 1x25 catch-up drill, 1x25 fingertip drag drill, 1x25 zipper drill, and 1x25 fist drill,
Drill Set 400/10:00
8x50@1:00-1:30
2x50 Freestyle - Fist Drill: freestyle with closed fists, focusing on engaging the forearms
2x50 Backstroke - Rotating Backstroke Kick Drill: Perform backstroke kick with arms at the side, rotating hips and shoulders while keeping the head stable, focusing on body rotation and a steady kick
2x50 Breaststroke - Breaststroke Pull with Dolphin Kick: focus on a strong pull and body undulation
2x50 Butterfly - One-arm Butterfly Drill: Swim butterfly with one arm only, keeping the other arm in front, focusing on proper hand entry and body undulation; switch arms every 25 yards
Main Set 1600/32:00
4x100 Freestyle - moderate pace, 75% effort, with paddles @ 1:30
4x75 IM - Butterfly, Backstroke, Breaststroke (no freestyle), with fins @2:00
4x50 Freestyle - fast pace, 85% effort, with fins and paddles @1:00
4x75 Modified IM - Backstroke, Breaststroke, Freestyle (no butterfly), with fins @2:00
4x100 Freestyle - fast pace, 90% effort, with paddles @ 1:30
Dante's Inferno 900/27:00
Circle 1 - Limbo: 4x25 Freestyle, focusing on a smooth, relaxed pace @:30-1:00
Circle 2 - Lust: 4x25 Backstroke, adding a strong dolphin kick off each wall for increased speed @:30-1:00
Circle 3 - Gluttony: 4x25 Breaststroke, swimming with a fast tempo and strong kick @:30-1:00
Circle 4 - Greed : 4x25 Freestyle, alternating 25s of sprinting and easy swimming @:30-1:00
Circle 5 - Anger: 4x25 Butterfly, focusing on powerful underwater dolphin kicks off each wall @:30-1:00
Circle 6 - Heresy: 4x25 Backstroke with fins, working on maintaining a high speed and streamlined body position @:30-1:00
Circle 7 - Violence: 4x25 Breaststroke with paddles, emphasizing a strong pull for increased power @:30-1:00
Circle 8 - Fraud: 4x25 Freestyle, swimming 12.5 yards at 100% effort, then 12.5 yards easy @:30-1:00
Circle 9 - Treachery: 4x25 Butterfly with fins and paddles, aiming for maximum speed @:30-1:00
Cool Down 200/4:00
200 Loosen
200 Freestyle
200 Reverse I.M
4x50 free Desc Each 50 to a moderate pace.
1x100 choice kick
4x25 Drill - 1x25 catch-up drill, 1x25 fingertip drag drill, 1x25 zipper drill, and 1x25 fist drill,
Drill Set 400/10:00
8x50@1:00-1:30
2x50 Freestyle - Fist Drill: freestyle with closed fists, focusing on engaging the forearms
2x50 Backstroke - Rotating Backstroke Kick Drill: Perform backstroke kick with arms at the side, rotating hips and shoulders while keeping the head stable, focusing on body rotation and a steady kick
2x50 Breaststroke - Breaststroke Pull with Dolphin Kick: focus on a strong pull and body undulation
2x50 Butterfly - One-arm Butterfly Drill: Swim butterfly with one arm only, keeping the other arm in front, focusing on proper hand entry and body undulation; switch arms every 25 yards
Main Set 1600/32:00
4x100 Freestyle - moderate pace, 75% effort, with paddles @ 1:30
4x75 IM - Butterfly, Backstroke, Breaststroke (no freestyle), with fins @2:00
4x50 Freestyle - fast pace, 85% effort, with fins and paddles @1:00
4x75 Modified IM - Backstroke, Breaststroke, Freestyle (no butterfly), with fins @2:00
4x100 Freestyle - fast pace, 90% effort, with paddles @ 1:30
Dante's Inferno 900/27:00
Circle 1 - Limbo: 4x25 Freestyle, focusing on a smooth, relaxed pace @:30-1:00
Circle 2 - Lust: 4x25 Backstroke, adding a strong dolphin kick off each wall for increased speed @:30-1:00
Circle 3 - Gluttony: 4x25 Breaststroke, swimming with a fast tempo and strong kick @:30-1:00
Circle 4 - Greed : 4x25 Freestyle, alternating 25s of sprinting and easy swimming @:30-1:00
Circle 5 - Anger: 4x25 Butterfly, focusing on powerful underwater dolphin kicks off each wall @:30-1:00
Circle 6 - Heresy: 4x25 Backstroke with fins, working on maintaining a high speed and streamlined body position @:30-1:00
Circle 7 - Violence: 4x25 Breaststroke with paddles, emphasizing a strong pull for increased power @:30-1:00
Circle 8 - Fraud: 4x25 Freestyle, swimming 12.5 yards at 100% effort, then 12.5 yards easy @:30-1:00
Circle 9 - Treachery: 4x25 Butterfly with fins and paddles, aiming for maximum speed @:30-1:00
Cool Down 200/4:00
200 Loosen
3900 Yards 93 minutes
