Friday Sep 5 — Pool Session Target: 1,800m active · Z2 aerobic maintenance · no fatigue going into W9 Warm-Up — 400m Set Distance Notes Easy free 200m 3:40–4:00/100m, just loosen up Drill: catch-up 4 × 25m Focus on high elbow recovery Main Set — 1,100m Set Distance Interval Focus Aerobic cruise 5 × 100m 30s rest 3:20–3:30/100m — steady, not pushed Pull buoy 4 × 50m 20s rest Upper body only, feel the catch Negative split 2 × 150m 45s rest First 75m easy, second 75m slightly fa