Set Topic: Prepares muscles for the practice session
1 round
HR: 120-130
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 5 | 200 | Moderate pace freestyle for warm up | 120 | |
| Freestyle | 10 | 50 | Freestyle sprints at maximum effort | 60 |
Set Topic: Focuses on improving sprinting abilities
1 round
HR: 150-160
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Freestyle sprints at maximum effort | 180 | |
| Freestyle | 1 | 200 | Easy freestyle for active recovery | 60 |
Set Topic: Relaxes the body and brings heart rate back to normal
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Freestyle sprints at maximum effort | 180 | |
| Freestyle | 1 | 200 | Easy freestyle for cool down | 60 |