Freestyle Endurance and Technique

Warm Up

Set Topic: Gradually increase heart rate and 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 long and smooth strokes.		120

Technique Focus

Set Topic: Work on improving freestyle technique with the use of paddles and pull buoy.

3 round

HR: Moderate

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

Endurance Set

Set Topic: Build endurance in freestyle swimming.

5 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim at a steady pace, focusing on maintaining form and breathing.		90

Cool Down

Set Topic: Lower heart rate and aid in recovery.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on long and relaxed strokes.		120