Mid Distance Focus: Freestyle - 25m Pool

Warm-up

Set Topic: Warm up the body with a combination of easy and moderate-paced swims to prepare for the main sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on smooth strokes and relaxed breathing.		240

Freestyle Speed Intervals

Set Topic: Build speed with short, fast freestyle intervals.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim freestyle at maximum effort, focusing on quick turns and explosive starts.		90

Freestyle Technique Drills

Set Topic: Enhance freestyle technique with specific drills to improve stroke efficiency.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim freestyle with a focus on high elbow catch and efficient rotation.		150

Freestyle Paddle Strength

Set Topic: Increase strength and power with paddle work, focusing on a powerful pull in freestyle.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim freestyle with paddles, maintaining a strong and consistent pull.		300

Freestyle Pull Buoy Alignment

Set Topic: Enhance body alignment and core engagement with pull buoy work in freestyle.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim freestyle with pull buoy, focusing on body alignment and efficient rotation.		300

Cool Down

Set Topic: Relax muscles and lower heart rate with easy swimming in freestyle.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		240