Freestyle Power and Endurance

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	4	200	Swim easy freestyle focusing on technique.		120

Speed and Endurance

Set Topic: Build speed and endurance with increased intensity.

4 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim at race pace with paddles.		60

Pulling Power

Set Topic: Focus on upper body strength and pulling technique.

4 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	75	Pull with paddles and buoy, emphasizing strong pulls.		45

Endurance Challenge

Set Topic: Test and improve overall endurance.

4 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	150	Swim continuous freestyle with paddles and buoy.		90

Cool Down

Set Topic: Recover and cool down after a challenging practice.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Easy freestyle with focus on long strokes.		120