Advanced Freestyle Sprinter Practice

Warm-up

Set Topic: Gradually increase heart rate and prepare muscles for the main sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim freestyle at a moderate pace.		120

Speed Sets

Set Topic: Focus on sprinting and maintaining speed over short distances.

3 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Sprint freestyle with maximum effort.		30

Endurance Challenge

Set Topic: Build endurance by swimming longer distances at a steady pace.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	100	Swim freestyle focusing on maintaining a consistent pace.		60

Technique Drills

Set Topic: Work on refining freestyle technique for improved efficiency.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	50	Perform freestyle drills focusing on arm technique.		45

Cool Down

Set Topic: Lower heart rate and stretch muscles to aid in recovery.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Swim easy freestyle to cool down.		120