Beginner Freestyle Workout

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 long and smooth strokes.		120

Technique Focus

Set Topic: Work on improving Freestyle technique and efficiency.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	50	Drill: Catch-up Freestyle to improve arm extension and catch.		60

Endurance Building

Set Topic: Increase overall endurance and stamina.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim at a steady pace focusing on breathing and rhythm.		90

Cool Down

Set Topic: Lower heart rate and stretch out muscles.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Swim easy Freestyle and focus on long, relaxed strokes.		120