Set Topic: Gradual warm-up to prepare the body for intense sprint training.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim easy freestyle focusing on technique. | 120 |
Set Topic: Focus on building power and speed with the help of paddles.
5 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Sprint freestyle with paddles at maximum effort. | 60 |
Set Topic: Develop endurance and upper body strength using a pull buoy.
3 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 75 | Swim freestyle with pull buoy focusing on long, strong strokes. | 90 |
Set Topic: Gradually lower heart rate and stretch out muscles.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Easy freestyle swimming to cool down. | 120 |