Set Topic: Gradually increase heart rate and prepare the body for the main sets.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 1000 | Swim easy freestyle focusing on long and smooth strokes. | 0 | |
| Breaststroke | 1 | 200 | Perform breaststroke focusing on technique and glide. | 0 |
Set Topic: Focus on stroke-specific drills to improve efficiency.
2 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Swim freestyle with pull buoy to isolate arm strength. | 0 | |
| Breaststroke | 4 | 50 | Drill breaststroke with paddles to enhance pull phase. | 0 |
Set Topic: Push your limits with longer distances and challenging intervals.
2 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 200 | Swim freestyle at a strong pace with snorkel for breathing focus. | 30 | |
| Breaststroke | 4 | 100 | Breaststroke sprint intervals to build speed and power. | 30 |
Set Topic: Work on increasing speed and turnover rate.
2 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Fast freestyle sprints with paddles for added resistance. | 20 | |
| Breaststroke | 4 | 25 | Quick breaststroke bursts focusing on kick speed. | 20 |
Set Topic: Lower heart rate and stretch out muscles.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Easy freestyle swim to cool down. | 0 |