Monday
Apr 13

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
Apr 14

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
Apr 15

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
Apr 16

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
Apr 17

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
Apr 18

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