Sprint Focus: Backstroke & Freestyle - 25m Pool

Warm-up

Set Topic: Warm up the body with a combination of easy and moderate-paced swims to prepare for the main sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Backstroke	4	100	Swim easy backstroke, focusing on smooth strokes and relaxed breathing.		180
Freestyle	4	100	Swim moderate-paced freestyle, gradually increasing speed.		150

Backstroke Sprint Intervals

Set Topic: Develop speed and power with controlled sprint intervals in backstroke.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Backstroke	10	50	Swim backstroke sprints, focusing on explosive starts and strong finishes.		60

Freestyle Technique Drills

Set Topic: Enhance technique with specific drills to improve stroke efficiency in freestyle.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim freestyle with a focus on high elbow catch and efficient breathing.		120

Backstroke Paddle Strength

Set Topic: Increase strength and power with paddle work, focusing on a powerful pull in backstroke.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Backstroke	8	100	Swim backstroke with paddles, maintaining a strong and consistent pull.		300

Freestyle Pull Buoy Alignment

Set Topic: Improve body alignment and core engagement with pull buoy work in freestyle.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	100	Swim freestyle with pull buoy, focusing on body alignment and efficient breathing.		300

Cool Down

Set Topic: Relax muscles and lower heart rate with easy swimming in both strokes.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Backstroke	2	100	Swim easy backstroke, focusing on relaxation and smooth strokes.		180
Freestyle	2	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		180