Mid Distance Focus: Freestyle

Warm-up

Set Topic: Warm up the body with a mix of easy and moderate swimming to prepare 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 strokes and controlled breathing.		120
Freestyle	4	100	Swim moderate freestyle, focusing on maintaining a steady pace.		110

Endurance Freestyle

Set Topic: Build endurance with longer freestyle swims, focusing on maintaining technique and pace.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	200	Swim freestyle, maintaining a consistent pace and focusing on efficient turns.		300

Freestyle Paddle Power

Set Topic: Enhance power and technique in freestyle with the use of paddles.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	8	100	Swim freestyle with paddles, focusing on a strong pull and efficient stroke.		150

Freestyle Pull Buoy Technique

Set Topic: Improve body position and core engagement with pull buoy, focusing on maintaining alignment in freestyle.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	6	150	Swim freestyle with pull buoy, focusing on body alignment and smooth strokes.		180

Speed and Endurance Mix

Set Topic: Develop speed and endurance with a mix of short and long freestyle swims.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	10	50	Swim freestyle, alternating between fast and moderate pace.		90
Freestyle	4	200	Swim freestyle, maintaining a steady pace.		240

Cool Down

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

1 round

HR: Low

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