Speed and Technique Day, 4500 yards

Warmup

Set Topic: Prepare the body for the main set.

1 round

HR: 120-130

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Easy freestyle with fins.		120
Backstroke	1	200	Relaxed backstroke with fins.		120

Speed Set

Set Topic: Focus on increasing speed and power.

1 round

HR: 140-150

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Sprint freestyle without equipment.		60
Backstroke	8	50	Sprint backstroke without equipment.		60

Technique Set

Set Topic: Focus on stroke technique and efficiency.

1 round

HR: 130-140

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Freestyle with pull buoy, focusing on high elbow catch.		180
Backstroke	4	100	Backstroke with pull buoy, emphasizing body rotation.		180

Endurance Set

Set Topic: Build endurance for longer distances.

1 round

HR: 150-160

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	2	300	Moderate pace freestyle without equipment.		240
Backstroke	2	300	Moderate pace backstroke without equipment.		240

Cool Down

Set Topic: Recover and relax.

1 round

HR: 110-120

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Easy freestyle with fins.		120
Backstroke	1	200	Relaxed backstroke with fins.		120