Mid-Distance Freestyle with Paddles and Pull Buoy

Warm Up

Set Topic: Gradual warm up to prepare the body for the main set.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	300	Swim easy freestyle focusing on long and smooth strokes.		300

Technique Focus

Set Topic: Drills and technique work to improve stroke efficiency.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Swim with paddles focusing on high elbow catch.		200
Freestyle	1	200	Swim with pull buoy focusing on body rotation.		200

Main Set

Set Topic: Build endurance and pace for mid-distance swimming.

5 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	5	400	Swim at race pace with paddles and pull buoy.		400

Cool Down

Set Topic: Recovery swim to cool down the body and flush out lactic acid.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Easy swim focusing on long and relaxed strokes.		200