Butterfly and Freestyle Sprint Focus

Warm-up

Set Topic: Warm up with a mix of butterfly and freestyle to prepare the body for high-intensity sprints.

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
Butterfly	4	50	Swim easy butterfly, focusing on smooth strokes and rhythm.		150

Butterfly Sprints

Set Topic: Develop sprinting power and speed in butterfly with short, high-intensity intervals.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Butterfly	8	50	Sprint butterfly, focusing on maximum speed and powerful strokes.		90

Freestyle Sprints with Paddles

Set Topic: Enhance freestyle sprinting with the use of paddles to build strength and technique.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Sprint freestyle with paddles, focusing on a strong pull and efficient stroke.		90

Butterfly Technique with Pull Buoy

Set Topic: Improve butterfly technique and endurance with medium-length intervals using a pull buoy.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Butterfly	4	100	Swim butterfly with pull buoy, focusing on body alignment and smooth strokes.		180

Freestyle Sprints

Set Topic: Increase freestyle speed and power with short, high-intensity sprints.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	50	Sprint freestyle, focusing on maximum speed and powerful strokes.		60

Cool Down

Set Topic: Cool down with easy swimming to relax muscles and lower heart rate.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		180
Butterfly	4	50	Swim easy butterfly, focusing on relaxation and smooth strokes.		150