Set Topic: Prepare the body for intense butterfly and backstroke sets.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 50 | Swim easy butterfly focusing on smooth and controlled strokes. | 120 | |
| Backstroke | 4 | 50 | Swim easy backstroke focusing on long and smooth strokes. | 120 |
Set Topic: Enhance butterfly technique using paddles to focus on catch and pull.
2 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 50 | Swim with paddles focusing on high elbow catch and strong pull. | 90 |
Set Topic: Build backstroke endurance with pull buoys to isolate upper body strength.
3 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 4 | 100 | Swim with pull buoy, focusing on maintaining a steady pace. | 120 |
Set Topic: Develop power and speed in butterfly with short, intense sprints.
2 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 25 | Sprint butterfly focusing on explosive starts and strong finishes. | 60 |
Set Topic: Lower heart rate and stretch out muscles after the main sets.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Backstroke | 4 | 50 | Swim easy backstroke, focusing on relaxation and breathing. | 120 |