Set Topic: Gradually increase heart rate and prepare muscles for the main set.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Swim easy Freestyle focusing on long and smooth strokes. | 120 |
Set Topic: Work on improving Freestyle technique.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 25 | Drill: Catch-up Freestyle focusing on arm extension and rotation. | 60 |
Set Topic: Build endurance for longer swims.
1 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim at a steady pace, focusing on breathing and rhythm. | 180 |
Set Topic: Lower heart rate and stretch out muscles.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Swim easy Freestyle, gradually slowing down. | 120 |