Warm-up 600/15:00
300 free, focus on long, smooth strokes (Superman: Emphasizing power and grace)
6x50 choice stroke drill/swim by 25, easy pace (Spider-Man: Fluidity and adaptability in the water) @1:00-1:30
Pre-set 800/16:00
4 x50 kick at an easy pace (The Shadow: Silently moving through the water) @1:30-2:00
4 x50 pull with a buoy, (Green Hornet: Focusing on upper body strength)@1:00-1:30
4 x50Free OR back, single-arm drill (25 right arm, 25 left arm), (Zorro: Showcasing finesse and style)@1:30-2:00
4 x50 fingertip drag drill, (Black Widow: Focusing on precision and efficiency and a high elbow recovery) @1:30-2:00
Main set 1 1100/28:00
3 x100 Free Desc. 1-3 (The Flash Channeling The Flash's speed and consistency, gradually increasing pace with each repetition)@1:30-2:30
3 x75 I.M No Fly (Wonder Woman Showcasing a range of skills and versatility)@2:00
3 x75 I.M No Free (Wonder Woman Adapting to different challenges)@2:00
12 x25 Swim - Odd: laser-like streamline off each wall -Even: bilateral breathing (Cyclops Mimicking his focused and powerful optic blasts and his composed leadership) @:30-45
4 x50 Free(fins) -25 Build -25 Fast (Quicksilver Accelerating and showcasing explosive speed) @:45-1:15
Main set 2 1100/23:00
4 x50 catch-up drill freestyle, (Green Arrow: Precision and accuracy in stroke timing and coordination)@1:00-1:30
1 x300 Free Negative Split by 150 (Iron Man: Showcasing endurance and pacing strategy, swimming the second half faster than the first) @4:45-6:00
4 x25 (fins) Max distance underwater dolphin kick into Free or backstroke Swim. (Aquaman: Mastering underwater skills and smooth transitions to swimming)@:30
4 x 75 -Odds Free - Evens Back Build each 75 to a fast Finish(Captain Marvel: Harnessing power and energy, building intensity throughout each 75)@1:30-2:00
4 x 50 @:50-1:30
Odd: 25 swim focusing on powerful underwater kicks (Thor: Channeling the strength of the God of Thunder) / 25 normal freestyle
Even: 25 swim focusing on maintaining a high stroke rate (Thor: Mimicking his swift and forceful attack) / 25 yards normal freestyle
Cool-down 200/4:00
4 x25choice of stroke, focusing on smooth and silent swimming, (The Invisible Woman: Emphasizing stealth and relaxation in the water)
4 x25 alternating -25 No Free and -25 Free, (Mystique: Adapting and transitioning seamlessly between different swimming styles)
3800yrds 86Minutes
