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Endurance Freestyle and Backstroke: 25m Pool
Endurance Freestyle and Backstroke: 25m Pool
Warm-up

Set Topic: Warm up the body with a mix of freestyle and backstroke, focusing on smooth strokes and controlled breathing.

1 round

HR: Low to moderate

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

Set Topic: Develop stroke efficiency and power using paddles in freestyle and backstroke.

1 round

HR: Moderate to high

Stroke Quantity Distance Description Equipment Interval
Freestyle 8 100 Swim freestyle with paddles, focusing on a strong pull and efficient stroke. 150
Backstroke 4 100 Swim backstroke with paddles, focusing on a strong pull and efficient stroke. 150
Pull Buoy Alignment

Set Topic: Enhance body position and core engagement with pull buoy, focusing on maintaining alignment in freestyle and backstroke.

1 round

HR: Moderate

Stroke Quantity Distance Description Equipment Interval
Freestyle 6 100 Swim freestyle with pull buoy, focusing on body alignment and efficient breathing. 180
Backstroke 3 100 Swim backstroke with pull buoy, focusing on body alignment and efficient breathing. 180
Endurance Mix

Set Topic: Build endurance with a mix of short and long freestyle and backstroke swims.

1 round

HR: High

Stroke Quantity Distance Description Equipment Interval
Freestyle 12 50 Swim freestyle sprints, focusing on maximum speed and quick turns. 60
Backstroke 6 50 Swim backstroke sprints, focusing on maximum speed and quick turns. 60
Freestyle 4 200 Swim freestyle at a fast pace, focusing on maintaining speed over a longer distance. 240
Backstroke 2 200 Swim backstroke at a fast pace, focusing on maintaining speed over a longer distance. 240
Cool Down

Set Topic: Relax muscles and lower heart rate with easy freestyle and backstroke swimming.

1 round

HR: Low

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