Set Topic: Prepare the body for the main set.
1 round
HR: 120-130
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Easy freestyle swim to warm up the muscles. | 240 | |
| Backstroke | 1 | 300 | Backstroke focusing on body rotation and arm extension. | 180 |
Set Topic: Improve fly stroke mechanics.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 1 | 200 | Butterfly drill with snorkel, focusing on body undulation and kick. | 120 | |
| Butterfly | 1 | 200 | Butterfly swim with paddles, emphasizing strong arm pull. | 120 |
Set Topic: Build endurance in freestyle.
2 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 500 | Race pace freestyle swim, maintaining a strong and steady pace. | 300 | |
| Freestyle | 1 | 400 | Freestyle swim with pull buoy, focusing on upper body strength. | 250 |
Set Topic: Develop endurance in butterfly.
1 round
HR: 150-160
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 1 | 400 | Butterfly swim at a moderate pace, focusing on maintaining technique. | 240 |
Set Topic: Improve speed and power in freestyle.
1 round
HR: 160-170
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | 8x50m freestyle sprints with paddles, focusing on fast turnover and strong pull. | 60 |
Set Topic: Recover and relax.
1 round
HR: 110-120
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Easy freestyle swim to cool down and stretch out the muscles. | 240 |