Set Topic: Focus on refining technique and building endurance.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Swim with paddles, emphasizing catch and pull. | 180 | |
| Freestyle | 1 | 300 | Pull buoy swim, focusing on arm strength. | 180 |
Set Topic: Develop speed and power in freestyle.
1 round
HR: 150-160
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Sprint freestyle with maximum effort. | 120 | |
| Freestyle | 1 | 200 | Freestyle kick with board for explosive leg power. | 120 |
Set Topic: Push endurance limits with longer distances.
1 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 500 | Continuous freestyle swim to build endurance. | 240 | |
| Freestyle | 1 | 300 | Freestyle pull with paddles for added resistance. | 240 |