Freestyle Technique and Endurance Builder

Warm-up

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	200	Swim freestyle with focus on long and smooth strokes.		120
Freestyle	4	100	Swim freestyle increasing pace with each repetition.		60

Technique Focus

Set Topic: Drills and focused exercises to improve freestyle technique.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Swim freestyle focusing on high elbow catch.		90
Freestyle	4	100	Swim freestyle with bilateral breathing.		60

Endurance Challenge

Set Topic: Build endurance with challenging intervals.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	150	Swim freestyle at race pace.		45

Equipment Focus

Set Topic: Utilize equipment to enhance specific aspects of freestyle.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	75	Swim freestyle using a snorkel for improved body alignment.		60
Freestyle	4	100	Swim freestyle with a pull buoy to isolate arm strength.		60

Cool Down

Set Topic: Gradual cool down to aid in recovery.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Easy freestyle focusing on long and relaxed strokes.		120