Monday Feb 23

Technique + Aerobic Control

If HR >138 at any point, slow to 2:15+ until it drops back.

Plan
2,000m
Done
2,000m
100%
Activities
2
Block Distance 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
19:01 1,000m 26:22 HR 121 Compare
19:46 1,000m 22:40 HR 128 Compare
Tuesday Feb 24

Speed + Controlled Strength

Aerobic finish HR cap is NON-NEGOTIABLE. Ignore pace if needed.

Plan
2,000m
Done
1,500m
75%
Activities
1
Block Distance 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
19:21 1,500m 46:21 HR 123 Compare
Wednesday Feb 25

Continuous Aerobic Durability

Stroke count 14-16 per 25m. If at 13, slow down and lengthen.

Plan
2,000m
Done
2,050m
103%
Activities
1
Block Distance Pace HR
Continuous swim 2,000m 2:08-2:12 132-138
Negative split Final 400m (within 2,000m) 2:05-2:08 ≤138
18:32 2,050m 46:37 HR 127 Compare
Thursday Feb 26

Threshold Density

10×100: Pick pace before Rep 1. If Rep 1 feels too easy, DON'T go faster. If pace drifts >2:05 by Rep 8, STOP at Rep 8.

Plan
2,000m
Done
2,000m
100%
Activities
1
Block Distance 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
18:52 2,000m 50:52 HR 133 Compare
Friday Feb 27

Technique + Active Recovery

This is RECOVERY. Slower is better. If you can't hold conversation pace, go slower.

Plan
2,000m
Block Distance Pace HR
Drills 800m Drill pace <130
Very easy continuous 1,200m 2:20-2:35 <130
No activities uploaded yet
Saturday Feb 28

Race Pattern Durability

This is NOT a 1,200m time trial. Practice pace changes, not max effort.

Plan
2,000m
Done
2,000m
100%
Activities
1
Block Distance 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
11:34 2,000m 46:43 HR 131 Compare