Freestyle Mid-Distance with Paddles and Pull Buoy

Warm Up

Set Topic: Gradually increase heart rate and prepare the body for the main set.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim easy freestyle focusing on long and smooth strokes.		120

Technique Focus

Set Topic: Work on stroke technique and efficiency.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim with paddles focusing on high elbow catch and strong pull.		60
Freestyle	8	50	Swim with pull buoy focusing on body rotation and kick.		60

Endurance Set

Set Topic: Build endurance and maintain technique under fatigue.

4 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim at a steady pace focusing on breathing and stroke consistency.		180