Set Topic: Refine breaststroke mechanics.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 1 | 250 | Kick with breaststroke kickboard, emphasizing leg strength. | 180 | |
| Breaststroke | 1 | 200 | Pull with paddles, focusing on arm pull and catch. | 180 |
Set Topic: Build stamina and mental toughness.
1 round
HR: 150-160
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 1 | 300 | Swim with breaststroke fins, maintaining consistent pace. | 240 | |
| Breaststroke | 1 | 300 | Pull with buoy and band, focusing on endurance. | 240 |
Set Topic: Work on speed and power.
1 round
HR: 160-170
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 1 | 150 | Sprint 25s with power bags, focusing on explosive kick. | 120 | |
| Breaststroke | 1 | 200 | Fast pull with parachute, emphasizing arm speed. | 120 |