Set Topic: Gradually increase heart rate and prepare muscles for the main sets.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 200 | Swim freestyle with paddles and focus on long, powerful strokes. | 120 | |
| Freestyle | 4 | 100 | Swim freestyle with pull buoy, emphasizing arm strength. | 60 |
Set Topic: Build speed and endurance with challenging intervals.
3 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 75 | Sprint freestyle with snorkel, focusing on breathing technique. | 45 | |
| Freestyle | 4 | 100 | Freestyle pull with paddles, maintaining a strong pace. | 60 |
Set Topic: Push endurance limits with longer distances.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 200 | Swim freestyle at a steady pace, focusing on breathing and form. | 90 |
Set Topic: Focus on speed and technique with short, fast intervals.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | Sprint freestyle with paddles, maintaining a high turnover rate. | 30 |
Set Topic: Lower heart rate and stretch muscles to aid in recovery.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Easy freestyle swim focusing on long, relaxed strokes. | 120 |