Set Topic: Gradual warm up to prepare the body for the main sets.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Easy freestyle swim focusing on technique. | 60 | |
| Breaststroke | 4 | 50 | Drills to improve breaststroke kick and pull. | 30 |
Set Topic: Focus on building endurance and strength in breaststroke and freestyle.
3 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 3 | 200 | Swim freestyle with paddles and pull buoy for added resistance. | 90 | |
| Breaststroke | 4 | 100 | Breaststroke focusing on strong pull and kick. | 60 |
Set Topic: Recovery swim to cool down the body and relax the muscles.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Easy freestyle swim to relax and stretch. | 45 |