Long Distance Freestyle Focus

Warm-up

Set Topic: Warm up with a focus on smooth, controlled freestyle to prepare the body for the main sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on long strokes and controlled breathing.		180

Endurance Building

Set Topic: Build endurance with longer freestyle intervals, focusing on maintaining a steady pace.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	400	Swim freestyle, maintaining a consistent pace throughout.		600

Strength and Technique

Set Topic: Enhance strength and technique with paddle-assisted freestyle swimming.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim freestyle with paddles, focusing on a strong pull and efficient stroke.		300

Body Position Focus

Set Topic: Refine body position and balance with pull buoy-assisted freestyle.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	150	Swim freestyle with pull buoy, focusing on body alignment and balance.		240

Cool Down

Set Topic: Cool down with easy freestyle swimming to relax muscles and lower heart rate.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		180