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 | 200 | Swim freestyle with pull buoy focusing on long and powerful strokes. | 120 | |
| Breaststroke | 4 | 100 | Swim breaststroke with paddles to improve arm strength and catch. | 60 |
Set Topic: Build speed and endurance with challenging intervals.
3 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 100 | Sprint freestyle with snorkel focusing on breathing efficiency. | 45 | |
| Breaststroke | 4 | 100 | Strong breaststroke kicks with pull buoy to work on leg power. | 60 |
Set Topic: Refine stroke technique and body position in the water.
2 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | Drills to improve freestyle catch and pull phase. | 30 | |
| Breaststroke | 6 | 75 | Focus on breaststroke glide and kick timing. | 45 |
Set Topic: Isolate upper and lower body for strength and technique development.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Pull freestyle with paddles to enhance arm strength. | 60 | |
| Breaststroke | 6 | 50 | Kick breaststroke with board for leg endurance. | 45 |
Set Topic: Lower heart rate and stretch muscles to aid in recovery.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Easy freestyle focusing on long and relaxed strokes. | 120 | |
| Breaststroke | 4 | 50 | Smooth breaststroke to loosen up the muscles. | 60 |