Set Topic: Warm up with a mix of easy freestyle swimming 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 smooth strokes and controlled breathing. | 120 |
Set Topic: Build endurance with a series of moderate-paced freestyle swims.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 10 | 200 | Swim freestyle at a moderate pace, focusing on maintaining a steady rhythm. | 240 |
Set Topic: Enhance stroke power and technique using paddles in freestyle.
1 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 100 | Swim freestyle with paddles, focusing on a strong pull and efficient stroke. | 150 |
Set Topic: Improve body position and core engagement with pull buoy, focusing on maintaining alignment in freestyle.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 150 | Swim freestyle with pull buoy, focusing on body alignment and efficient breathing. | 180 |
Set Topic: Develop speed and power with short, fast-paced freestyle sprints.
1 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 12 | 50 | Swim freestyle sprints, focusing on maximum speed and quick turns. | 60 |
Set Topic: Cool down with easy freestyle swimming to relax muscles and lower heart rate.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim easy freestyle, focusing on relaxation and smooth strokes. | 120 |