Theme: Purposeful movement. Intentional rhythm.
Focus: Aerobic strength, controlled transitions, breath pattern resets
Total Distance: ~4,400–4,600 meters
Duration: 90–105 minutes
Mental Monday Cue:
“Move with purpose.”
Every stroke has a job. Every wall is an opportunity. Every breath is a choice.
Today, swim with awareness instead of autopilot.
Strong swimmers move. Great swimmers move with purpose.
Warm-Up (~900m)
300 Swim (Choice)
4 x 75 Drill/Swim/Build by 25 @ 1:30 – quiet hands, early catch
4 x 50 Kick w/ arms extended streamline @ 1:10 – posture focus
100 Easy Backstroke or Scull
Pre-Set (~600m)
2 Rounds:
1 x 100 Pull (no gear) @ 1:40 – breathe every 5 strokes
2 x 50 Stroke Count Swim @ 1:00
1 x 50 Kick Descend @ 1:10
1 x 50 Swim with long glide off each wall @ 1:00
💬 Minimize drag. Maximize line.
Main Set –
The Purpose Pyramid
(~2,400m)
2 Rounds of:
1 x 300 Free @ 4:45 – hold perfect posture
2 x 150 Stroke or IM @ 2:30 – smooth transitions
3 x 100 Pull or Swim @ 1:35 – breath control (e.g., 3/5/3/7)
4 x 50 Descend @ :55 – no breath last 5m on #4
:30 rest between rounds
💬 Build pace without breaking form. Tight turns. Sharp finishes.
Cool Down (~400–500m)
2 x 100 (Drill / Kick or Backstroke)
4 x 50 Choice w/ closed-fist every 4th stroke @ 1:10
Optional: 50 float or scull
Notes for Today:
Total Distance: ~4,400–4,600 meters
Estimated Calories Burned: 675–825 kcal
Hydration Goal: 32–40 oz
Mindset Cue: “If it’s worth doing, it’s worth doing with purpose.”