Day 1 Taper Distance

Warmup

Set Topic: Getting muscles ready for practice

1 round

HR: 160-170

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	400	Freestyle easy warm-up		120
Backstroke	1	200	Backstroke at a moderate pace		180

Freestyle Drill

Set Topic: Focusing on specific freestyle technique

1 round

HR: 160-170

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Freestyle drill for technique improvement		180

Freestyle and Stroke Distance

Set Topic: Building race endurance with varying distances

1 round

HR: 160-170

Stroke	Quantity	Distance	Description	Interval
Freestyle	4	200	Freestyle at race pace	100
Backstroke	3	100	Backstroke at race pace	120
Butterfly	2	100	Butterfly at race pace	140

Mid Distance Sprint

Set Topic: Training mid-distance sprints with short rest

1 round

HR: 160-170

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	5	100	Mid-distance freestyle sprint		100

Cool Down

Set Topic: Cooling down the body after intense exercise

1 round

HR: 150-160

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Freestyle easy cooldown		120
Backstroke	1	100	Backstroke easy cooldown		180