Freestyle Focus Swim Practice

Warm-up

Set Topic: Gradually increase heart rate and prepare muscles for the main sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim freestyle with focus on technique.		60
Freestyle	2	50	Kick with a kickboard to engage legs.		30

Speed and Endurance

Set Topic: Build speed and endurance with challenging intervals.

3 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	75	Swim freestyle at a fast pace.		45
Freestyle	6	25	Sprint freestyle for short distances.		20

Technique Focus

Set Topic: Refine freestyle technique for efficiency in the water.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Drill focusing on arm pull technique.		60
Freestyle	4	75	Swim with bilateral breathing for balance.		45

Kick Set

Set Topic: Strengthen legs and improve kicking technique.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Kick on back with a kickboard.		30
Freestyle	4	50	Kick on stomach without a kickboard.		30

Cool Down

Set Topic: Lower heart rate and stretch muscles after the main sets.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Easy freestyle swim to cool down.		60