Set Topic: Gradually increasing distance to build endurance.
10 round
HR: Low to moderate
Stroke | Quantity | Distance | Description | Equipment | Interval |
---|---|---|---|---|---|
Freestyle | 2 | 100 | Swim 100m freestyle focusing on long and powerful strokes. | 120 |
Set Topic: Improving freestyle technique with equipment.
5 round
HR: Low to moderate
Stroke | Quantity | Distance | Description | Equipment | Interval |
---|---|---|---|---|---|
Freestyle | 4 | 50 | Swim 50m freestyle using paddles to enhance stroke technique. | 60 | |
Freestyle | 4 | 50 | Swim 50m freestyle using pull buoy to focus on arm pull and body position. | 60 |
Set Topic: Pushing endurance with longer distances.
3 round
HR: Moderate to high
Stroke | Quantity | Distance | Description | Equipment | Interval |
---|---|---|---|---|---|
Freestyle | 1 | 200 | Swim 200m freestyle at a steady pace, focusing on breathing and rhythm. | 180 |