Set Topic: Gradual warm-up to prepare the body for intense sprint training.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim easy freestyle focusing on technique. | 120 |
Set Topic: Focus on speed and power with the use of paddles and pull buoy.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Sprint freestyle with paddles. | 60 | |
| Freestyle | 4 | 50 | Sprint freestyle with pull buoy. | 60 |
Set Topic: Gradually lower heart rate and stretch out muscles.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Easy freestyle swim to cool down. | 120 |