Long Distance Focus: Freestyle

Warm-up

Set Topic: Warm up the body with a mix of easy and moderate freestyle swimming.

1 round

HR: Low to moderate

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

Endurance Build

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

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	400	Swim freestyle at a steady pace, maintaining consistent speed and technique.		480

Freestyle Paddle Power

Set Topic: Enhance power and technique in freestyle with the use of paddles.

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.		180

Freestyle Pull Buoy Technique

Set Topic: Improve technique and body position in freestyle with pull buoy, focusing on core engagement.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	150	Swim freestyle with pull buoy, focusing on body alignment and smooth strokes.		240

Freestyle Pacing

Set Topic: Develop pacing skills with varied speed freestyle swims.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim freestyle, alternating between fast and moderate pace every 50 meters.		360

Cool Down

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

1 round

HR: Low

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