Set Topic: Focus on explosive movements and power development.
1 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Sprint freestyle with paddles for increased power. | 120 | |
| Freestyle | 1 | 200 | Build speed and explosiveness with pull buoy. | 120 |
Set Topic: Push your limits and build stamina.
1 round
HR: 150-160
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 500 | Continuous swim focusing on maintaining pace and form. | 180 | |
| Freestyle | 1 | 300 | Endurance set with pull buoy, emphasizing arm strength. | 180 |
Set Topic: Fine-tune your freestyle technique.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 250 | Focus on high elbow catch and rotation. | 150 | |
| Freestyle | 1 | 250 | Drill with paddles to enhance stroke mechanics. | 150 |
Set Topic: Combine speed and endurance for race readiness.
1 round
HR: 150-160
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Fast-paced swim with pull buoy for added resistance. | 120 | |
| Freestyle | 1 | 300 | Maintain speed and form over a challenging distance. | 120 |
Set Topic: Recover and relax after a demanding session.
1 round
HR: 110-120
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Easy swim to cool down and stretch out muscles. | 180 |