Backstroke and Freestyle Focus

Warm-up

Set Topic: Gradual warm-up to prepare the body for the main sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Back	200	200	Swim easy backstroke focusing on technique.		120
Freestyle	100	100	Swim freestyle with increased pace.		60

Backstroke Endurance

Set Topic: Building endurance and maintaining technique in backstroke.

3 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Back	200	200	Swim backstroke focusing on maintaining a steady pace.		90

Freestyle Sprints

Set Topic: Improving speed and power in freestyle.

5 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	50	50	Sprint freestyle with maximum effort.		30

Backstroke Technique

Set Topic: Refining backstroke technique under fatigue.

3 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Back	100	100	Focus on backstroke technique and form.		60

Cool Down

Set Topic: Gradual cool down to aid recovery.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	200	200	Swim easy freestyle to cool down.		120