Freestyle Technique and Endurance

Warm-up

Set Topic: Gradually increase heart rate and prepare muscles for the main set.

1 round

HR: Low to moderate

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

Technique Focus

Set Topic: Work on improving Freestyle technique with the use of equipment.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	50	Swim with pull buoy focusing on body position and arm pull.		60
Freestyle	6	50	Swim with paddles to enhance arm strength and catch.		60

Endurance Builder

Set Topic: Increase overall endurance with longer distances.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	200	Swim Freestyle focusing on maintaining a steady pace.		90

Cool Down

Set Topic: Lower heart rate and stretch out muscles.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Swim easy Freestyle focusing on relaxation and breathing.		120