Freestyle Endurance and Technique

Warm Up

Set Topic: Easy swim to warm up the muscles and prepare for the main set.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	300	Swim easy freestyle focusing on long and smooth strokes.		300

Technique Focus

Set Topic: Drills and technique work to improve stroke efficiency.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Swim freestyle with paddles focusing on high elbow catch.		60
Freestyle	4	50	Swim freestyle with pull buoy focusing on hip rotation.		60

Main Set

Set Topic: Build endurance and speed with longer intervals.

4 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	2	100	Swim freestyle at a moderate pace, focusing on consistent breathing.		180
Freestyle	1	50	Sprint freestyle with paddles for speed.		60

Cool Down

Set Topic: Recover and cool down after the main set.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	300	Swim easy freestyle focusing on stretching out the muscles.		300