Mid-Distance Freestyle with Paddles and Pull Buoy

Warm Up

Set Topic: Gradual warm up to prepare the body 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: Drills and technique work to improve stroke efficiency.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim freestyle with paddles focusing on high elbow catch.		60
Freestyle	8	50	Swim freestyle with pull buoy focusing on body rotation.		60

Main Set

Set Topic: Build endurance and pace for mid-distance swimming.

5 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim freestyle at race pace with paddles.		180
Freestyle	8	25	Sprint freestyle without equipment.		30