Set Topic: Gradual warm-up to prepare the body for intense sprinting.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Swim easy freestyle focusing on technique. | 180 | |
| Butterfly | 1 | 200 | Butterfly drill with paddles to activate upper body muscles. | 120 |
Set Topic: Main sets focusing on sprinting with alternating butterfly and freestyle.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Sprint freestyle with pull buoy for added resistance. | 60 | |
| Butterfly | 4 | 50 | Sprint butterfly with paddles for increased power. | 60 |
Set Topic: Recovery swim to lower heart rate and prevent muscle soreness.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Easy freestyle swim focusing on long strokes. | 180 |