Set Topic: Warm up with a mix of butterfly and freestyle to prepare the body for high-intensity sprints.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 50 | Swim easy butterfly, focusing on smooth strokes and controlled breathing. | 120 | |
| Freestyle | 4 | 50 | Swim easy freestyle, focusing on long strokes and controlled breathing. | 120 |
Set Topic: Develop sprint speed with short, high-intensity intervals in butterfly.
2 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 8 | 25 | Sprint butterfly, focusing on maximum speed and powerful strokes. | 60 |
Set Topic: Enhance power and technique with paddle-assisted freestyle sprints.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | Sprint freestyle with paddles, focusing on a strong pull and efficient stroke. | 90 |
Set Topic: Refine body position and balance with pull buoy-assisted butterfly.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 8 | 50 | Swim butterfly with pull buoy, focusing on body alignment and balance. | 120 |
Set Topic: Cool down with easy swimming to relax muscles and lower heart rate.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Swim easy freestyle, focusing on relaxation and smooth strokes. | 180 | |
| Butterfly | 4 | 50 | Swim easy butterfly, focusing on relaxation and smooth strokes. | 180 |