Sprint Focus: Freestyle and Breaststroke

Warm-up

Set Topic: Warm up the body with a mix of easy and moderate swimming to prepare for high-intensity sprints.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on long strokes and controlled breathing.		120
Breaststroke	4	100	Swim easy breaststroke, focusing on smooth glides and efficient kicks.		120

Freestyle Sprints

Set Topic: Develop sprint speed with short, high-intensity freestyle sprints.

2 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	50	Sprint freestyle, focusing on maximum speed and quick turns.		60

Breaststroke Paddle Power

Set Topic: Enhance power and technique in breaststroke with the use of paddles.

2 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Breaststroke	8	50	Swim breaststroke with paddles, focusing on a strong pull and efficient stroke.		90

Freestyle Pull Buoy Technique

Set Topic: Improve body position and core engagement with pull buoy, focusing on maintaining alignment in freestyle.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	100	Swim freestyle with pull buoy, focusing on body alignment and smooth strokes.		120

Breaststroke Sprints

Set Topic: Develop sprint speed with short, high-intensity breaststroke sprints.

2 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Breaststroke	10	50	Sprint breaststroke, focusing on maximum speed and quick turns.		70

Cool Down

Set Topic: Relax muscles and lower heart rate with easy swimming.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		120
Breaststroke	4	100	Swim easy breaststroke, focusing on relaxation and smooth strokes.		120