Set Topic: Warm up the body with a combination of easy and moderate-paced swims to prepare for the main sets.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on smooth strokes and relaxed breathing. | 180 | |
| Freestyle | 4 | 100 | Swim moderate-paced freestyle, gradually increasing speed. | 150 |
Set Topic: Build endurance with longer freestyle intervals, maintaining a steady pace.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 5 | 200 | Swim freestyle at a consistent pace, focusing on maintaining technique. | 420 |
Set Topic: Enhance technique with specific drills to improve stroke efficiency in freestyle.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | Swim freestyle with a focus on high elbow catch and efficient breathing. | 120 |
Set Topic: Increase strength and power with paddle work, focusing on a powerful pull in freestyle.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 100 | Swim freestyle with paddles, maintaining a strong and consistent pull. | 300 |
Set Topic: Improve body alignment and core engagement with pull buoy work in freestyle.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 100 | Swim freestyle with pull buoy, focusing on body alignment and efficient breathing. | 300 |
Set Topic: Relax muscles and lower heart rate with easy swimming in freestyle.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on relaxation and smooth strokes. | 180 |