[jstummbillig]

ChatGPT 4:

"Warm-Up: 600m

200m freestyle easy pace 200m backstroke easy pace 200m breaststroke easy pace Kick Set: 400m

4 x 100m kick (freestyle with kickboard), 15 sec rest between each Pull Set: 400m

4 x 100m pull (freestyle with pull buoy), 15 sec rest between each Main Set: 1200m

4 x 300m freestyle, moderate to fast pace, 30 sec rest between each Sprint Set: 300m

6 x 50m freestyle, sprint pace, 20 sec rest between each Cool-Down: 100m

100m any stroke at a very easy pace"