Set Topic: Prepare the body for high-intensity sprinting with a mix of easy and moderate-paced swims.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 4 | 100 | Swim easy backstroke, focusing on smooth strokes and relaxed breathing. | 120 | |
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on smooth strokes and relaxed breathing. | 120 |
Set Topic: Build speed and power with high-intensity sprints.
2 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 8 | 50 | Sprint backstroke, focusing on explosive starts and fast turns. | 60 | |
| Freestyle | 8 | 50 | Sprint freestyle, focusing on explosive starts and fast turns. | 60 |
Set Topic: Enhance technique with specific drills to improve stroke efficiency.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 8 | 50 | Swim backstroke with a focus on high elbow catch and strong pull. | 90 | |
| Freestyle | 8 | 50 | Swim freestyle with a focus on streamlined body position and efficient breathing. | 90 |
Set Topic: Build strength and power with paddle work, focusing on a powerful pull.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 10 | 100 | Swim backstroke with paddles, maintaining a strong and consistent pull. | 180 | |
| Freestyle | 10 | 100 | Swim freestyle with paddles, maintaining a strong and consistent pull. | 180 |
Set Topic: Improve body alignment and core engagement with pull buoy work.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 10 | 100 | Swim backstroke with pull buoy, focusing on body alignment and efficient breathing. | 180 | |
| Freestyle | 10 | 100 | Swim freestyle with pull buoy, focusing on body alignment and efficient breathing. | 180 |
Set Topic: Relax muscles and lower heart rate with easy swimming.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 4 | 100 | Swim easy backstroke, focusing on relaxation and smooth strokes. | 120 | |
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on relaxation and smooth strokes. | 120 |