Set Topic: Gradual warm up to prepare the body for intense swimming.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim easy freestyle focusing on technique. | 120 | |
| Breaststroke | 2 | 50 | Focus on glide and kick technique. | 60 |
Set Topic: Intense sets to work on speed and power.
4 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 25 | Sprint freestyle with paddles. | 30 | |
| Breaststroke | 4 | 25 | Sprint breaststroke with pull buoy. | 30 |
Set Topic: Build endurance with longer distance swims.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 10 | 100 | Maintain a steady pace with paddles. | 180 | |
| Breaststroke | 5 | 50 | Focus on breathing and technique. | 120 |