Long Distance Freestyle: 25m Pool

Warm-up

Set Topic: Warm up with a focus on smooth strokes and controlled breathing to prepare for long-distance swimming.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on long strokes and relaxed breathing.		120

Endurance Swim

Set Topic: Build endurance with a steady-paced long swim, focusing on maintaining a consistent pace.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	800	Swim freestyle at a steady pace, focusing on endurance and efficient technique.		1200

Paddle Strength

Set Topic: Enhance strength and technique with paddle work, focusing on a strong pull.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim freestyle with paddles, focusing on a powerful pull and maintaining speed.		90

Pull Buoy Alignment

Set Topic: Improve body alignment and core engagement with pull buoy work.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim freestyle with pull buoy, focusing on body alignment and efficient breathing.		180

Descending Intervals

Set Topic: Increase speed and endurance with descending interval swims.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	100	Swim freestyle, decreasing the interval time with each repetition to increase speed.		180

Cool Down

Set Topic: Cool down with easy freestyle 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.		120