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 |
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 |
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 |