Warm-Up 700/20:00
300 Free: Loosen
4x75 @ :15s rest: -25 Free -25 Back -25 Streamline Kick
4x25 @ :15s rest:
Technique and Transition Set: 500/15:00
3x50 @ :15s rest: Long Axis Rotation Drill -3 Strokes Free -4 Strokes Back -3 Strokes Free
4x50 @ :15s rest: Freestyle - Zipper Drill, focusing on hand recovery.
3x50 @ :15s rest: Backstroke - Single arm, emphasizing rotation.
Kick Intensity Set: 300/8:00
3x100 Mixed Kick @ :15s rest: 25 Flutter (Free) / 25 Dolphin / 25 Flutter (Free) / 25 Dolphin.
Race Strategy Set: 1300/36:00
4x125 @ :20s rest: 75 Free steady pace + 50 Back building speed.
2x150 @ :20s rest: 50 Back moderate pace + 100 Free build.
5x100 @ :15s rest: Descend 1-5. Aim to drop time on each 100.
Power and Pacing Set: 600/18:00
4x25 @ :30s rest: Max Power Free, aiming for a low stoke count and maintaining speed.
2x100 @ :20s rest: Freestyle, swim the first 50 at 70% effort and the second 50 at 90% effort.
4x25 @ :30s rest: Max Power Backstroke, similar to the freestyle 25's, aiming for minimal strokes but high velocity.
2x100 @ :20s rest: Alternating 50's of Backstroke and Freestyle. Try to match the pacing from the previous 100's, adjusting your effort as needed.
Cool Down: 200/4:00
4x50 @ :15s rest: Bi lateral breathing: 3/5/7/9
Total: 3600yrds 101 minutes
