Long-Distance Freestyle: 25m Pool

Warm-up

Set Topic: Prepare the body for the main set with easy freestyle swimming.

1 round

HR: Low to moderate

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

Endurance Freestyle

Set Topic: Build endurance with a series of long, steady-paced freestyle swims.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	5	200	Swim freestyle at a steady pace, focusing on maintaining a consistent rhythm.		480

Paddle Technique Freestyle

Set Topic: Enhance stroke power and technique using paddles in freestyle.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	100	Swim freestyle with paddles, focusing on a strong pull and efficient stroke.		150

Pull Buoy Alignment Freestyle

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	4	150	Swim freestyle with pull buoy, focusing on body alignment and efficient breathing.		180

Freestyle Sprints

Set Topic: Develop speed and power with short, fast-paced freestyle sprints.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim freestyle sprints, focusing on maximum speed and quick turns.		60

Cool Down

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

1 round

HR: Low

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