Warm-Up — 1,600m 2x 2x200m Freestyle A1 — 50 ZRC / 50 swim (400m) 1x100m Kick A1 — Lateral kick (100m) 1x100m Pull A1 (100m) [1,200m total] 8x50m Backstroke A1 — Drill with fins (400m) Pre-Set — 1,000m 10x100m Freestyle A1 — 75 streamline kick w/snorkel, 25 swim free (1,000m) Main Set — 1,000m 2x200m IM Z2 @3:30 — Maintain 85% speed (400m) 4x100m Best Non-Free Z2 @2:15 — Maintain 85% speed (400m) 4x50m Freestyle Z4 @1:30 — Race pace 200 (200m) Total: 3,600m (1h20m) Note: Maintain 85% speed throughout main set.
This set builds aerobic control on IM and off-strokes before asking for speed. The 200 IM and 100 non-free repeats at 85% teach pacing discipline under moderate aerobic load, and the closing 50s at race pace convert that control into actual speed. Warm-up volume with kick and pull sets up the stroke work without pre-fatiguing the legs.