Beginner Endurance and Technique

Warm-up

Set Topic: Gradually increase heart rate and prepare muscles for the main sets.

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
Backstroke	2	50	Swim Backstroke focusing on body position and rotation.		60

Technique Drills

Set Topic: Focus on improving stroke technique and efficiency.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Perform Freestyle drill focusing on catch and pull.		60
Backstroke	4	50	Perform Backstroke drill focusing on kick and body rotation.		60

Main Set

Set Topic: Build endurance with longer swims.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	150	Swim Freestyle at a moderate pace, focusing on breathing and rhythm.		180
Backstroke	2	75	Swim Backstroke focusing on maintaining a steady pace.		90

Cool Down

Set Topic: Lower heart rate and stretch muscles.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Swim easy Freestyle focusing on long and relaxed strokes.		120