Set Topic: Prepare the body for the main set.
1 round
HR: 120-130
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Easy freestyle to warm up the muscles. | 240 | |
| Backstroke | 1 | 300 | Focus on body rotation and arm extension. | 180 |
Set Topic: Improve stroke mechanics and efficiency.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Catch-up drill to enhance arm coordination. | 120 | |
| Breaststroke | 1 | 200 | Focus on timing and glide. | 120 |
Set Topic: Build stamina and endurance.
3 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 500 | Maintain a strong pace throughout the swim. | 300 | |
| Backstroke | 1 | 400 | Focus on consistent stroke rate and body position. | 250 |
Set Topic: Develop upper body strength and technique.
2 round
HR: 150-160
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Pull buoy and paddles to focus on arm pull. | 180 | |
| Freestyle | 1 | 200 | Finger paddles to improve hand placement and catch. | 180 |
Set Topic: Develop speed and race pace.
2 round
HR: 160-170
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | Max effort sprints with short rest intervals. | 60 |
Set Topic: Recover and relax.
1 round
HR: 110-120
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Easy swim to cool down the body. | 240 |