Balanced Stroke Focus

Warm-up

Set Topic: Gradual warm-up to prepare the body for the main sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	500	Swim easy freestyle focusing on technique.		0
Backstroke	1	200	Backstroke drills to activate back muscles.		0

Speed and Technique

Set Topic: Focus on speed and technique with short and fast intervals.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Sprint freestyle with maximum effort.		30
Butterfly	4	50	Butterfly drills to improve technique.		45

Endurance Challenge

Set Topic: Build endurance with longer distances and varied strokes.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Interval
Freestyle	4	200	Maintain steady pace on 200 freestyle.	60
Butterfly	2	100	Butterfly sprint for endurance.	60
Backstroke	2	100	Backstroke for back muscles activation.	60

Technique Focus

Set Topic: Drills and technique work to refine strokes.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Freestyle drills for stroke improvement.		45
Butterfly	4	50	Butterfly technique focus.		45

Cool Down

Set Topic: Gradual cool down to aid in recovery.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Easy freestyle to cool down.		0