Long-Distance Freestyle: 25m Pool

Warm-up

Set Topic: Gradually increase heart rate and prepare muscles for the main set.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on smooth strokes and relaxed breathing.		120

Long-Distance Pace

Set Topic: Focus on maintaining a steady pace and efficient technique over a long distance.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	200	Swim freestyle at a moderate pace, focusing on consistent breathing and stroke efficiency.		480

Freestyle Technique Drills

Set Topic: Enhance technique with specific drills to improve stroke efficiency.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	50	Swim freestyle with a focus on high elbow catch and strong pull.		90

Paddle Strength

Set Topic: Build strength and endurance with paddle work, focusing on a powerful pull.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	100	Swim freestyle with paddles, maintaining a strong and consistent pull.		180

Pull Buoy Alignment

Set Topic: Improve body alignment and core engagement with pull buoy work.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	100	Swim freestyle with pull buoy, focusing on body alignment and efficient breathing.		180

Cool Down

Set Topic: Relax muscles and lower heart rate with easy swimming.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		120