Mid Distance Focus: Freestyle - 25m Pool

Warm-up

Set Topic: Warm up the body with a combination of easy and moderate-paced swims to prepare for the main sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on smooth strokes and relaxed breathing.		300

Freestyle Endurance Intervals

Set Topic: Build endurance with longer freestyle intervals at a moderate pace.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	5	200	Swim freestyle at a steady pace, focusing on maintaining consistent speed and technique.		480

Freestyle Technique Drills

Set Topic: Enhance technique and efficiency with focused freestyle drills.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim freestyle drills, focusing on high elbow catch and efficient breathing.		180

Freestyle Paddle Strength

Set Topic: Increase strength and power with paddle work, focusing on a powerful pull in freestyle.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	100	Swim freestyle with paddles, maintaining a strong and consistent pull.		240

Freestyle Pull Buoy Alignment

Set Topic: Enhance body alignment and core engagement with pull buoy work in freestyle.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim freestyle with pull buoy, focusing on body alignment and efficient rotation.		300

Cool Down

Set Topic: Relax muscles and lower heart rate with easy swimming in freestyle.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		240