Balanced Stroke and Distance Training

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.		120

Stroke Emphasis

Set Topic: Focus on specific strokes and distances as per the new distribution.

3 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Interval
Butterfly	2	100	Swim butterfly with strong technique.	60
Backstroke	2	100	Backstroke focusing on pacing.	45
Freestyle	3	200	Freestyle sprints with maximum effort.	30
Butterfly	2	35	Butterfly sprints to build speed.	45
Backstroke	2	35	Backstroke sprints for speed development.	45

Endurance Challenge

Set Topic: Build endurance with longer distances.

2 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Interval
Freestyle	2	200	Maintain steady pace on freestyle.	90
Butterfly	2	40	Butterfly endurance swim.	90
Backstroke	2	40	Backstroke endurance swim.	90

Speed Development

Set Topic: Focus on speed and power.

1 round

HR: High

Stroke	Quantity	Distance	Description	Interval
Freestyle	4	100	Freestyle sprints with maximum effort.	30
Butterfly	4	40	Butterfly sprints for speed development.	30
Backstroke	4	40	Backstroke sprints to improve speed.	30

Cool Down

Set Topic: Recovery and cooldown after the main sets.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Choice	1	200	Easy swim of any stroke for recovery.		120