Set Topic: Gradual warm up to prepare the body for the main set.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim easy freestyle focusing on long and smooth strokes. | 300 |
Set Topic: Drills and technique work to improve stroke efficiency.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Swim with paddles focusing on catch and pull phase. | 200 | |
| Freestyle | 1 | 200 | Swim with pull buoy focusing on body rotation. | 200 |
Set Topic: Build endurance and speed in freestyle.
5 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim at a moderate pace, focusing on consistent breathing. | 300 | |
| Freestyle | 1 | 100 | Increase pace and focus on strong kick. | 100 |