Freestyle and Backstroke Development

Warm-up

Set Topic: Warm-up to gradually increase heart rate and prepare muscles for the main sets, focusing on easy freestyle and backstroke.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on smooth and controlled strokes.		120
Backstroke	2	100	Swim easy backstroke, focusing on long and smooth strokes.		120

Freestyle Endurance

Set Topic: Freestyle endurance set using paddles to focus on strength and technique.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	200	Swim with paddles, focusing on high elbow catch and strong pull.		180

Backstroke Technique

Set Topic: Backstroke technique set using pull buoys to isolate upper body strength.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Backstroke	4	100	Swim with pull buoy, focusing on maintaining a steady pace and proper form.		150

Freestyle Speed

Set Topic: Freestyle speed set to develop power and speed with short, intense sprints.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	50	Sprint freestyle focusing on explosive starts and strong finishes.		60

Cool Down

Set Topic: Cool down to lower heart rate and stretch out muscles after the main sets.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and breathing.		120
Backstroke	2	100	Swim easy backstroke, focusing on relaxation and breathing.		120