Set Topic: Warm up the body with a mix of easy and moderate-paced swims in both breaststroke and freestyle.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 4 | 100 | Swim easy breaststroke, focusing on smooth strokes and relaxed breathing. | 120 | |
| Freestyle | 4 | 100 | Swim moderate freestyle, focusing on maintaining a steady pace. | 110 |
Set Topic: Develop sprint speed with high-intensity 50m sprints in both strokes.
2 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 8 | 50 | Sprint breaststroke, focusing on explosive power and quick turns. | 60 | |
| Freestyle | 8 | 50 | Sprint freestyle, focusing on high turnover and strong finishes. | 50 |
Set Topic: Enhance technique with specific drills to improve stroke efficiency in both strokes.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 8 | 50 | Swim breaststroke with a focus on glide and efficient pull. | 90 | |
| Freestyle | 8 | 50 | Swim freestyle with a focus on high elbow catch and efficient breathing. | 90 |
Set Topic: Build strength and power with paddle work, focusing on a powerful pull in freestyle.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 100 | Swim freestyle with paddles, maintaining a strong and consistent pull. | 180 |
Set Topic: Improve body alignment and core engagement with pull buoy work in breaststroke.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 6 | 100 | Swim breaststroke with pull buoy, focusing on body alignment and efficient breathing. | 180 |
Set Topic: Relax muscles and lower heart rate with easy swimming in both strokes.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 4 | 100 | Swim easy breaststroke, focusing on relaxation and smooth strokes. | 120 | |
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on relaxation and smooth strokes. | 120 |