Set Topic: Gradual warm-up to prepare the body for intense sprinting.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim easy freestyle focusing on technique. | 300 |
Set Topic: Main sets focusing on sprinting with backstroke and freestyle.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 4 | 50 | Sprint backstroke with paddles. | 60 | |
| Freestyle | 4 | 50 | Sprint freestyle with pull buoy. | 60 |
Set Topic: Cool down to lower heart rate and aid in recovery.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Choice | 1 | 200 | Swim choice of stroke at an easy pace. | 200 |