Set Topic: Focus on explosive movements and power development.
1 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 3 | 100 | Sprint with paddles for increased resistance. | 60 | |
| Freestyle | 3 | 100 | Powerful pull sets with pull buoy. | 60 |
Set Topic: Push the limits of endurance and mental toughness.
1 round
HR: 160-170
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 5 | 200 | Continuous swim at race pace. | 120 | |
| Freestyle | 3 | 150 | Maintain speed and form under fatigue. | 90 |
Set Topic: Fine-tune stroke mechanics for optimal performance.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 75 | Focus on catch and pull phase with paddles. | 60 | |
| Freestyle | 4 | 75 | Isolate upper body strength with pull buoy. | 60 |