Set Topic: Gradual warm up to prepare the body for intense swimming.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim easy freestyle focusing on technique. | 300 |
Set Topic: Focus on explosive power and speed in butterfly stroke.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 25 | Sprint butterfly with paddles for added resistance. | 60 |
Set Topic: Build endurance and speed in freestyle stroke.
5 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Swim freestyle with pull buoy to focus on arm strength. | 90 |
Set Topic: Combine butterfly and freestyle sprints for a challenging set.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 25 | Sprint butterfly with paddles for added resistance. | 60 | |
| Freestyle | 4 | 25 | Sprint freestyle focusing on speed and technique. | 60 |