Set Topic: Warm up with a mix of easy and moderate swimming to prepare the body for high-intensity sprints.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on long strokes and controlled breathing. | 120 | |
| Freestyle | 4 | 50 | Swim moderate freestyle, focusing on maintaining a steady pace. | 90 |
Set Topic: Build speed and power with short, high-intensity freestyle sprints.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 12 | 50 | Sprint freestyle, focusing on maximum speed and powerful strokes. | 60 |
Set Topic: Enhance strength and technique with the use of paddles in freestyle sprints.
1 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 10 | 50 | Sprint freestyle with paddles, focusing on a strong pull and efficient stroke. | 90 |
Set Topic: Improve technique and body position with pull buoy, focusing on core engagement in freestyle.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 100 | Swim freestyle with pull buoy, focusing on body alignment and smooth strokes. | 120 |
Set Topic: Increase speed and power with short, high-intensity freestyle sprints.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 12 | 50 | Sprint freestyle, focusing on maximum speed and powerful strokes. | 60 |
Set Topic: Cool down with easy swimming to relax muscles and lower heart rate.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on relaxation and smooth strokes. | 180 |