Set Topic: Prepare the body for the practice session.
1 round
HR: 120-130
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Easy freestyle swim to warm up the muscles. | 180 | |
| Backstroke | 1 | 200 | Focus on body rotation and arm extension in backstroke. | 180 |
Set Topic: Refine stroke mechanics and body position.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 1 | 100 | Butterfly kick drill with a kickboard. | 120 | |
| Breaststroke | 1 | 100 | Breaststroke pull drill with a pull buoy. | 120 | |
| Backstroke | 1 | 100 | Backstroke catch-up drill with fins. | 120 | |
| Freestyle | 1 | 100 | Freestyle finger drag drill with paddles. | 120 |
Set Topic: Build stamina and maintain a consistent pace.
1 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Swim freestyle at a moderate pace, focusing on breathing and technique. | 240 | |
| Backstroke | 1 | 400 | Maintain a steady backstroke pace, emphasizing hip rotation. | 240 |
Set Topic: Strengthen leg muscles and improve kick technique.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Kick freestyle with a kickboard, focusing on a strong and steady kick. | 180 | |
| Breaststroke | 1 | 200 | Kick breaststroke with a kickboard, emphasizing proper leg movement. | 180 |
Set Topic: Recover and relax the body.
1 round
HR: 110-120
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Easy freestyle swim to cool down and stretch out the muscles. | 240 |