Monday
May 4
Technique + Aerobic Control (2,000m)
| Block | Dist | Pace | HR |
|---|---|---|---|
| Catch-up drill | 4×100 (15s rest) | Drill pace | <130 |
| Fingertip drag | 4×100 (15s rest) | Drill pace | <130 |
| Easy swim | 200 continuous | 2:20+ | <130 |
| Aerobic continuous | 1,000 steady | 2:08-2:12 | 132-138 |
No sessions or uploads
Tuesday
May 5
Speed + Controlled Strength (2,000m)
| Block | Dist | Pace | HR |
|---|---|---|---|
| Warm-up | 300 easy | 2:20+ | <130 |
| Build set | 4×50 (15s rest) | Progressive | Build to 140 |
| Speed: 12×25 | 300m (20s rest) | 1:38-1:42 | 145-150 |
| Strength: 6×50 | 300m (20s rest) | 1:44-1:48 | 145-150 |
| Aerobic finish | 400 steady | 2:08-2:12 | <140 |
| Aerobic finish | 500 steady | 2:08-2:12 | <140 |
No sessions or uploads
Wednesday
May 6
Continuous Aerobic Durability (2,000m)
| Block | Dist | Pace | HR |
|---|---|---|---|
| Continuous swim | 2,000m | 2:08-2:12 | 132-138 |
| Negative split | Final 400m (within 2,000m) | 2:05-2:08 | ≤138 |
No sessions or uploads
Thursday
May 7
Threshold Density (2,000m)
| Block | Dist | Pace | HR |
|---|---|---|---|
| Warm-up | 400 easy | 2:20+ | <130 |
| Build set | 4×50 (15s rest) | Progressive | Build to 148 |
| 10×100 threshold | 1,000m (15s rest) | 1:59-2:03 | 145-152 |
| Active recovery | 4×50 easy/strong | Alternate | Variable |
| Cool-down | 200 easy | 2:20+ | <130 |
No sessions or uploads
Friday
May 8
Technique + Active Recovery (2,000m)
| Block | Dist | Pace | HR |
|---|---|---|---|
| Drills | 800m | Drill pace | <130 |
| Very easy continuous | 1,200m | 2:20-2:35 | <130 |
No sessions or uploads
Saturday
May 9
Race Pattern Durability (2,000m)
| Block | Dist | Pace | HR |
|---|---|---|---|
| Warm-up | 400 easy | 2:20+ | <130 |
| 3×400 race style | 1,200m (30s rest) | Variable | 140-150 |
| Aerobic finish | 400 steady | 2:08-2:12 | <140 |
No sessions or uploads