Set Topic: Gradual warm up to prepare the body for the main set.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim easy freestyle focusing on technique. | 120 |
Set Topic: Focus on upper body strength and technique using pull buoy and paddles.
3 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 50 | Swim freestyle with pull buoy and paddles, focusing on strong pulls. | 60 | |
| Freestyle | 6 | 25 | Sprint freestyle with pull buoy and paddles. | 30 |
Set Topic: Build endurance with longer distances.
4 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim freestyle focusing on maintaining a steady pace. | 90 | |
| Freestyle | 2 | 200 | Swim freestyle for endurance. | 180 |