Freestyle Technique and Endurance, 1100m, Fins

Warmup

Set Topic: Prepare the body for the main set.

1 round

HR: 120-130

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Easy freestyle with fins, focusing on long and smooth strokes.		180
Freestyle	1	100	Increase the pace, maintaining good technique with fins.		120

Technique Set

Set Topic: Refine freestyle technique.

1 round

HR: 130-140

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Swim with fins, focusing on high elbow catch and strong kick.		120
Freestyle	1	100	Remove fins and swim at race pace, maintaining technique.		120

Endurance Set

Set Topic: Build endurance and maintain technique.

1 round

HR: 140-150

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	400	Swim with fins, focusing on maintaining a steady pace and efficient technique.		240
Freestyle	1	200	Remove fins and swim at a slightly faster pace, maintaining technique.		180

Sprint Set

Set Topic: Develop speed and power.

1 round

HR: 150-160

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Sprint with fins, focusing on explosive starts and fast turns.		60

Cool Down

Set Topic: Recover and relax.

1 round

HR: 110-120

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Easy freestyle without fins, focusing on long and relaxed strokes.		180