Long Distance Freestyle Swim Practice

Endurance Build-Up

Set Topic: Gradually increasing distance to build endurance.

10 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	2	100	Swim 100m freestyle focusing on long and powerful strokes.		120

Technique Focus

Set Topic: Working on stroke technique with equipment.

5 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Swim 50m freestyle using paddles to improve stroke technique.		60
Freestyle	4	50	Swim 50m freestyle using pull buoy to focus on arm strength.		60

Distance Challenge

Set Topic: Pushing endurance with longer distances.

5 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Swim 200m freestyle at a steady pace to challenge endurance.		180