Set Topic: Swim at maximum speed to improve sprinting abilities.
5 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Swim freestyle at maximum speed. | 60 |
Set Topic: Focus on maintaining a steady pace for an extended period.
5 round
HR: Moderate intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim freestyle focusing on long, powerful strokes. | 120 |
Set Topic: Develop upper body strength and technique using paddles.
5 round
HR: Moderate intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 75 | Swim freestyle with paddles, focusing on pulling with power. | 90 |
Set Topic: Push your limits with longer distances.
5 round
HR: Moderate intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 150 | Swim freestyle with a pull buoy, focusing on maintaining a steady pace. | 180 |
Set Topic: Finish strong with a series of sprint intervals.
5 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 25 | Sprint freestyle at maximum speed. | 30 |