Advanced Freestyle Sprinter Challenge

Warm-up

Set Topic: Gradual warm-up to prepare the body for intense training.

1 round

HR: 120-140 bpm

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim freestyle with pull buoy focusing on technique.		120
Freestyle	4	100	Swim freestyle with paddles to engage upper body muscles.		60

Speed and Endurance

Set Topic: Build speed and endurance with challenging intervals.

3 round

HR: 150-170 bpm

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	100	Sprint freestyle with maximum effort.		45
Freestyle	4	50	Freestyle kick with a kickboard to improve leg strength.		60

Endurance Challenge

Set Topic: Push endurance limits with longer distances.

2 round

HR: 160-180 bpm

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Continuous freestyle swim focusing on maintaining pace.		90

Technique Focus

Set Topic: Refine freestyle technique for efficiency.

1 round

HR: 140-160 bpm

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Freestyle drill focusing on high elbow catch.		60

Cool Down

Set Topic: Gradual cool down to lower heart rate and prevent muscle soreness.

1 round

HR: 120-140 bpm

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Easy freestyle swim to relax muscles.		120