Endurance and Technique Builder

Warm-up

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	1	300	Swim easy freestyle focusing on technique.		300
Breaststroke	1	200	Swim breaststroke to activate different muscle groups.		200

Main Set 1

Set Topic: Focus on building endurance with a mix of freestyle and breaststroke.

4 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	150	Swim freestyle at a strong pace.		120
Breaststroke	4	100	Swim breaststroke focusing on pull and kick.		90

Stroke Technique

Set Topic: Drill work to improve stroke technique.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Breaststroke	8	50	Drill work focusing on breaststroke technique.		60

Sprint Set

Set Topic: Challenge speed and endurance with sprint intervals.

4 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	25	Sprint freestyle with maximum effort.		30

Cool Down

Set Topic: Recovery swim to cool down the body.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	300	Swim easy freestyle to cool down.		300