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: Focus on individual medley sprints to work on transitions and stroke variety.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Individual Medley | 4 | 100 | Sprint 100m IM, focusing on quick transitions. | 60 |
Set Topic: Utilize paddles and pull buoy to enhance freestyle sprinting.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Sprint 50m freestyle with paddles and pull buoy. | 45 |
Set Topic: Gradually lower heart rate and stretch out muscles.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Choice | 1 | 200 | Easy swim mixing strokes of your choice. | 200 |