🏁 WARM–UP (600 yds)

200 easy swim – Focus on long strokes, relaxed breathing
200 pull (buoy only) – Engage the lats, keep elbows high
4 x 50 drill (choice) @ :15 rest

• 50 #1: Catch-Up Drill – Emphasize front-end extension
• 50 #2: Fingertip Drag – Promote high-elbow recovery
• 50 #3: Single-Arm Freestyle (25R/25L) – Isolate the pull
• 50 #4: 3-Stroke/6-Kick Drill – Improve balance & rotation

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🔧 TECHNIQUE SET (600 yds)

6 x 100 as:

• 25 Drill + 75 Swim
  Rotate through:

1. Sculling #1 (front)
2. Sculling #2 (mid-pull)
3. Sculling #3 (finish of pull)
4. Thumb-to-Thigh drill
5. Zip-Up Recovery drill
6. Shark Fin drill (pause at armpit)

Description: This segment reinforces a high-elbow catch, controlled rotation, and a powerful finish of the stroke.

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💪 MAIN ENDURANCE SET (1,400–1,800 yds)

Choose A or B depending on lane level:

Set A – Advanced (~1,800 yds)

3 x 400 @ moderate, focus on:

• #1: Descend by 100s
• #2: Steady aerobic pace (Z2/Z3)
• #3: Strong/controlled
  1 x 200 pull – Long strokes, focus on glide

Set B – Intermediate (~1,400 yds)

2 x 300 steady aerobic
4 x 100 @ moderate
1 x 200 pull

Description: Sustained aerobic work develops the swim engine for long-course triathlon. Athletes should target a pace they can hold for 70.3 or Ironman distance efforts.

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🧊 COOL DOWN (200 yds)

200 easy choice – Mix backstroke, breaststroke, or relaxed free
Focus on loosening shoulders and resetting breathing rhythm.