Freestyle Mid-Distance Focus

Warm-up

Set Topic: Warm up with a mix of easy and moderate freestyle to prepare the body for the main set.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on long strokes and controlled breathing.		120
Freestyle	4	100	Swim moderate freestyle, focusing on maintaining a steady pace.		180

Endurance Freestyle

Set Topic: Build endurance with longer freestyle intervals, focusing on maintaining technique and pace.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	5	200	Swim freestyle, focusing on consistent pace and efficient turns.		300

Freestyle with Paddles

Set Topic: Enhance strength and technique with the use of paddles in mid-distance freestyle.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	150	Swim freestyle with paddles, focusing on a strong pull and efficient stroke.		240

Freestyle Technique with Pull Buoy

Set Topic: Improve technique and body position with pull buoy, focusing on core engagement.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim freestyle with pull buoy, focusing on body alignment and smooth strokes.		360

Freestyle Sprints

Set Topic: Increase speed and power with short, high-intensity freestyle sprints.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	50	Sprint freestyle, focusing on maximum speed and powerful strokes.		60

Cool Down

Set Topic: Cool down with easy swimming to relax muscles and lower heart rate.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		180