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 kickboa

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"