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Sprint Butterfly & Freestyle: 25m Pool - 5000m
Sprint Butterfly & Freestyle: 25m Pool - 5000m
Warm-up

Set Topic: Prepare the body for high-intensity sprints with a mix of butterfly and freestyle.

1 round

HR: Low to moderate

Stroke Quantity Distance Description Equipment Interval
Freestyle 4 100 Swim easy freestyle, focusing on smooth strokes and relaxed breathing. 120
Butterfly 4 50 Swim easy butterfly, focusing on smooth strokes and relaxed breathing. 150
Sprint Power

Set Topic: Develop explosive power and speed with short, high-intensity sprints.

2 round

HR: High

Stroke Quantity Distance Description Equipment Interval
Freestyle 10 50 Sprint freestyle at maximum effort. 60
Butterfly 10 50 Sprint butterfly at maximum effort. 70
Technique Drills

Set Topic: Enhance technique with specific drills to improve stroke efficiency.

1 round

HR: Moderate

Stroke Quantity Distance Description Equipment Interval
Freestyle 8 50 Swim freestyle with a focus on high elbow catch and strong pull. 90
Butterfly 8 50 Swim butterfly with a focus on smooth arm recovery and strong kick. 100
Paddle Strength

Set Topic: Build strength and endurance with paddle work, focusing on a powerful pull.

1 round

HR: High

Stroke Quantity Distance Description Equipment Interval
Freestyle 10 100 Swim freestyle with paddles, maintaining a strong and consistent pull. 180
Butterfly 10 50 Swim butterfly with paddles, focusing on a powerful pull and smooth recovery. 200
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 10 100 Swim freestyle with pull buoy, focusing on body alignment and efficient breathing. 180
Butterfly 10 50 Swim butterfly with pull buoy, focusing on body alignment and smooth strokes. 200
Cool Down

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

1 round

HR: Low

Stroke Quantity Distance Description Equipment Interval
Freestyle 4 100 Swim easy freestyle, focusing on relaxation and smooth strokes. 120
Butterfly 4 50 Swim easy butterfly, focusing on relaxation and smooth strokes. 150