Warm-Up 500/12:00
300 Freestyle, loosen
8x25 Streamline Flutter Kick
Freestyle Drills 400/10:00
8x50 @:10-15 rest
-Odds 6 Strokes 3 Second Glide Freestyle 6/3/6
-Evens -25 Zipper -25 Regular Freestyle
Main Set Speed & Endurance 1700/40:00
5x100 Freestyle @ 10-15 Rest Focus on maintaining a consistent pace.
4x50 @ 10 Rest flutter kick, using a kickboard.
4x200 Freestyle Pull(Choice Equip) @ :15-20 Rest . Concentrate on stroke efficiency.
8x25 @:10-15 Rest. Build to a sprint by the end of each 25.
4x100 Freestyle @ 10-15 Rest. Aim for a faster pace than the initial 5x100.
Race Focus 400/12:00
2 Rounds - Round 1 Free.Round 2 Choice Stroke.1 Min Rest between rounds.
4x50 @ 1:00
#1: -25 Fast -25 Easy
#2: -25 Easy -25 Fast
#3: Build
#4: Sprint
Cool Down 200/4:00
4x50 Freestyle @ :10 rest. Focus on long, smooth strokes
3200 Yards 78 Minutes
