Set Topic: Gradual warm up to prepare the body for intense swimming.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim easy freestyle focusing on technique. | 300 |
Set Topic: Focus on sprinting with short rest intervals.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 4 | 25 | Sprint breaststroke with paddles. | 60 | |
| Freestyle | 4 | 25 | Sprint freestyle with pull buoy. | 60 |
Set Topic: Build endurance with longer distances.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Breaststroke | 8 | 50 | Swim breaststroke focusing on maintaining a steady pace. | 180 | |
| Freestyle | 8 | 50 | Swim freestyle focusing on breathing and technique. | 180 |