Set Topic: Gradual warm-up to prepare the body for the main sets.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Easy freestyle swim focusing on technique. | 120 | |
| Backstroke | 4 | 50 | Backstroke focusing on body rotation. | 60 |
Set Topic: Focus on building upper body strength and endurance.
3 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 75 | Freestyle pull with paddles, emphasizing strong pull. | 90 | |
| Backstroke | 4 | 50 | Backstroke pull with paddles, focusing on catch and pull. | 60 |
Set Topic: Increase speed and power in shorter distances.
4 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 25 | Sprint freestyle with paddles, maximum effort. | 45 | |
| Backstroke | 6 | 25 | Backstroke sprint focusing on fast turnover. | 30 |
Set Topic: Test endurance with longer continuous swims.
1 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 200 | Continuous freestyle swim to build endurance. | 180 |
Set Topic: Recover and cool down after a challenging practice.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Easy freestyle swim to relax the muscles. | 120 |