Warm-Up: 800/20:00
200 Free: Perfect technique, slow and deliberate.
4x50 @ 15s Rest Drill/Swim by 25. Drill focusing on a personal weakness (e.g., catch, pull, or kick).
4x100 @ 20s Rest: Build each 100 to 90% focus on maintaining technique
Pre-Set: 400/10:00
16x25 @ 5s Rest:
-Odds Strong Stroke
-Evens Weak Stroke
Distance Mix-Up: 1200/26:00
1x300 Free @ 30s Rest: Swim with a focus on even pacing, breathing every 3 strokes, and holding a steady technique throughout.
4x150 @ 20s Rest:
Odd: 100 Smooth -50 Race Pace
Even: 50 non-free focusing on technique, 100 Free at a steady pace.
6x50 @ 10s Rest:
Odd: Sprint these Free as if they are the final stretch of a race.
Even: Backstroke easy, focusing on recovery and technique.
Pace Variability - 800/18:00
8x100 @ 15s Rest:
Odd: 25 sprint / 75 Moderate.
Even: 50 at race pace / 50 easy.
Fly/Free-Power - 400/10:00
8x50 @ 10s Rest: 12.5 Free 12.5 Fly x2
Cool Down: 200/6:00
4x50 @ 15s Rest: Easy swimming, mixing in strokes.
3800 Yards 90 Minutes
