Set Topic: Gradual warm-up to prepare the body for intense sprinting.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim easy freestyle focusing on technique. | 300 |
Set Topic: Focus on sprinting with butterfly and freestyle strokes.
10 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 100 | Sprint butterfly with paddles for added resistance. | 60 | |
| Freestyle | 4 | 100 | Sprint freestyle with pull buoy for improved technique. | 45 |
Set Topic: Gradual cool down to lower heart rate and prevent muscle soreness.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim easy freestyle focusing on long strokes. | 300 |