Mid Distance Freestyle: 25m Pool

Warm-up

Set Topic: Prepare the body for the main workout with a gradual increase in intensity.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on smooth strokes and relaxed breathing.		120

Technique Drills

Set Topic: Focus on freestyle technique with specific drills to improve efficiency.

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.		90

Endurance Set

Set Topic: Build endurance with a steady-paced mid-distance swim.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	200	Swim freestyle at a consistent pace, maintaining form and breathing rhythm.		240

Paddle Strength

Set Topic: Enhance strength and technique with paddle work, focusing on a strong pull.

1 round

HR: High

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	50	Swim freestyle with paddles, focusing on a powerful pull and maintaining speed.		100

Pull Buoy Alignment

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

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim freestyle with pull buoy, focusing on body alignment and efficient breathing.		180

Cool Down

Set Topic: Relax muscles and lower heart rate with easy freestyle swimming.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Swim easy freestyle, focusing on relaxation and smooth strokes.		120