Set Topic: Warm up the body with a combination of easy and moderate-paced swims to prepare for the main sets.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 4 | 100 | Swim easy backstroke, focusing on smooth strokes and relaxed breathing. | 240 | |
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on smooth strokes and relaxed breathing. | 240 |
Set Topic: Build speed with short, high-intensity backstroke sprints.
2 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 8 | 50 | Swim all-out backstroke sprints, focusing on explosive starts and fast turns. | 90 |
Set Topic: Enhance freestyle speed with short, high-intensity sprints.
2 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | Swim all-out freestyle sprints, focusing on powerful strokes and quick breathing. | 90 |
Set Topic: Improve backstroke technique with specific drills to enhance stroke efficiency.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 8 | 50 | Swim backstroke with a focus on high elbow catch and efficient rotation. | 150 |
Set Topic: Increase strength and power with paddle work, focusing on a powerful pull in freestyle.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 200 | Swim freestyle with paddles, maintaining a strong and consistent pull. | 300 |
Set Topic: Enhance body alignment and core engagement with pull buoy work in backstroke.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 4 | 200 | Swim backstroke with pull buoy, focusing on body alignment and efficient rotation. | 300 |
Set Topic: Relax muscles and lower heart rate with easy swimming in both strokes.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 4 | 100 | Swim easy backstroke, focusing on relaxation and smooth strokes. | 240 | |
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on relaxation and smooth strokes. | 240 |