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25-yard Freestyle Practice
25-yard Freestyle Practice
Warmup

Set Topic: Prepares muscles for the practice session

1 round

HR: 120-130

Stroke Quantity Distance Description Equipment Interval
Freestyle 4 200 Moderate pace freestyle for warm up 120
Main Set

Set Topic: Focuses on building endurance and maintaining race pace

2 round

HR: 150-160

Stroke Quantity Distance Description Equipment Interval
Freestyle 2 500 Race pace freestyle 420
Freestyle 1 200 Active recovery freestyle 180
Cool Down

Set Topic: Relaxes the body and brings heart rate back to normal

1 round

HR: 130-140

Stroke Quantity Distance Description Equipment Interval
Freestyle 2 300 Long and relaxed freestyle 240