Long Distance Focus: Freestyle - 25m Pool

Warm-up

Set Topic: Warm up the body with a combination of easy and moderate-paced swims to prepare for the long-distance sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on smooth strokes and relaxed breathing.		300
Freestyle	4	50	Swim moderate-paced freestyle, gradually increasing speed.		240

Endurance Freestyle

Set Topic: Build endurance with long, steady-paced freestyle swims.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	5	400	Swim at a steady pace, focusing on maintaining technique and breathing rhythm.		1200

Freestyle Technique Drills

Set Topic: Enhance technique and efficiency with focused freestyle drills.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim freestyle drills, focusing on high elbow catch and efficient breathing.		180

Freestyle Paddle Strength

Set Topic: Increase strength and power with paddle work, focusing on a powerful pull in freestyle.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	100	Swim freestyle with paddles, maintaining a strong and consistent pull.		240

Freestyle Pull Buoy Alignment

Set Topic: Enhance body alignment and core engagement with pull buoy work in freestyle.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	100	Swim freestyle with pull buoy, focusing on body alignment and efficient rotation.		300

Freestyle Speed Endurance

Set Topic: Develop speed endurance with longer sprint intervals at a high intensity.

2 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	50	Swim freestyle at a fast pace, focusing on maintaining speed and technique.		120

Cool Down

Set Topic: Relax muscles and lower heart rate with easy swimming in freestyle.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		240