Set Topic: Gradual warm-up to prepare the body for intense sprinting.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim easy freestyle focusing on technique. | 300 |
Set Topic: Focus on explosive sprinting with butterfly and freestyle strokes.
10 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 1 | 50 | Sprint butterfly with paddles for added resistance. | 60 | |
| Freestyle | 1 | 50 | Sprint freestyle with pull buoy for improved technique. | 60 |
Set Topic: Build endurance with longer distance swims.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim continuous freestyle focusing on maintaining pace. | 300 |