Set Topic: Gradual warm-up to prepare the body for intense sprinting.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim easy freestyle focusing on technique. | 300 |
Set Topic: Main sets focusing on sprinting with a mix of breaststroke and freestyle.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 25 | Sprint freestyle with paddles. | 60 | |
| Breaststroke | 4 | 25 | Sprint breaststroke with pull buoy. | 60 |
Set Topic: Cool down to lower heart rate and aid in recovery.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Swim easy freestyle to cool down. | 200 |