Freestyle Focus, 2300m, 25m Pool

Freestyle Warmup

Set Topic: Prepares muscles for the practice session

1 round

HR: 120-130

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	900	Moderate pace freestyle for warm up		120
Freestyle	4	100	Sprint freestyle		120

Freestyle Endurance

Set Topic: Focuses on building endurance and maintaining race pace

2 round

HR: 150-160

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	2	900	Race pace freestyle		240
Freestyle	1	200	Easy freestyle		180

Freestyle Cool Down

Set Topic: Relaxes the body and brings heart rate back to normal

1 round

HR: 130-140

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	2	300	Long and relaxed freestyle		240
Freestyle	1	200	Easy freestyle		180