Monday — Technique + Aerobic Control (2,000m) i

Block	Dist	Cum	Pace	HR	?
Catch-up drill	4×100 (15s rest)	400m	Drill pace	<130	i
Fingertip drag	4×100 (15s rest)	800m	Drill pace	<130	i
Easy swim	200 continuous	1,000m	2:20+	<130	i
Aerobic continuous	1,000 steady	2,000m	2:08-2:12	132-138	i

Tuesday — Speed + Controlled Strength (2,000m) i

Block	Dist	Cum	Pace	HR	?
Warm-up	300 easy	300m	2:20+	<130	i
Build set	4×50 (15s rest)	500m	Progressive	Build to 140	i
Speed: 12×25	300m (20s rest)	800m	1:38-1:42	145-150	i
Strength: 6×50	300m (20s rest)	1,100m	1:44-1:48	145-150	i
Aerobic finish	400 steady	1,500m	2:08-2:12	<140	i
Aerobic finish	500 steady	2,000m	2:08-2:12	<140	i

Wednesday — Continuous Aerobic Durability (2,000m) i

400m: Check HR → If >138, slow to 2:15+. 800m: Adjust pace....

Block	Dist	Cum	Pace	HR	?
Continuous swim	2,000m	2,000m	2:08-2:12	132-138	i
Negative split	Final 400m (within 2,000m)	—	2:05-2:08	≤138	i

Thursday — Threshold Density (2,000m) i

Block	Dist	Cum	Pace	HR	?
Warm-up	400 easy	400m	2:20+	<130	i
Build set	4×50 (15s rest)	600m	Progressive	Build to 148	i
10×100 threshold	1,000m (15s rest)	1,600m	1:59-2:03	145-152	i
Active recovery	4×50 easy/strong	1,800m	Alternate	Variable	i
Cool-down	200 easy	2,000m	2:20+	<130	i

Friday — Technique + Active Recovery (2,000m) i

Block	Dist	Cum	Pace	HR	?
Drills	800m	800m	Drill pace	<130	i
Very easy continuous	1,200m	2,000m	2:20-2:35	<130	i

Saturday — Race Pattern Durability (2,000m) i

Block	Dist	Cum	Pace	HR	?
Warm-up	300 easy	300m	2:20+	<130	i
3×400 race style	1,200m (30s rest)	1,500m	Variable	140-150	i
Aerobic finish	400 steady	1,900m	2:08-2:12	<140	i
Cool-down	100 easy	2,000m	2:25+	<130	i