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Mid Distance Focus: Freestyle - 25m Pool - 6000m
Mid Distance Focus: Freestyle - 25m Pool - 6000m
Warm-up

Set Topic: Warm up the body with a combination of easy and moderate-paced freestyle swims to prepare for the main sets.

1 round

HR: Low to moderate

Stroke Quantity Distance Description Equipment Interval
Freestyle 4 100 Swim easy freestyle, focusing on smooth strokes and relaxed breathing. 180
Freestyle 4 100 Swim moderate-paced freestyle, gradually increasing speed. 150
Sprint Intervals

Set Topic: Develop speed and power with controlled sprint intervals in freestyle.

1 round

HR: High

Stroke Quantity Distance Description Equipment Interval
Freestyle 10 50 Swim freestyle sprints, focusing on explosive starts and strong finishes. 60
Technique Drills

Set Topic: Enhance technique with specific drills to improve stroke efficiency in freestyle.

1 round

HR: Moderate

Stroke Quantity Distance Description Equipment Interval
Freestyle 8 50 Swim freestyle with a focus on high elbow catch and efficient breathing. 120
Endurance Set

Set Topic: Build endurance with mid-distance freestyle swims at a steady pace.

1 round

HR: Moderate

Stroke Quantity Distance Description Equipment Interval
Freestyle 6 300 Swim freestyle at a steady pace, maintaining a consistent rhythm. 600
Paddle Strength

Set Topic: Increase strength and power with paddle work, focusing on a powerful pull in freestyle.

1 round

HR: High

Stroke Quantity Distance Description Equipment Interval
Freestyle 8 100 Swim freestyle with paddles, maintaining a strong and consistent pull. 300
Pull Buoy Alignment

Set Topic: Improve body alignment and core engagement with pull buoy work in freestyle.

1 round

HR: Moderate

Stroke Quantity Distance Description Equipment Interval
Freestyle 8 100 Swim freestyle with pull buoy, focusing on body alignment and efficient breathing. 300
Cool Down

Set Topic: Relax muscles and lower heart rate with easy swimming in freestyle.

1 round

HR: Low

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