Freestyle Mid-Distance Focus

Warm-up

Set Topic: Warm up the body with a mix of easy and moderate freestyle swimming.

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.		150
Freestyle	4	50	Swim moderate freestyle, focusing on maintaining a steady pace.		90

Speed and Endurance

Set Topic: Build speed and endurance with mid-distance freestyle swims.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	5	200	Swim freestyle, focusing on maintaining a consistent pace and efficient breathing.		300

Paddle Power

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

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.		240

Pull Buoy Technique

Set Topic: Improve technique and body position with pull buoy, focusing on core engagement 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.		300

Pace Work

Set Topic: Develop pacing skills with controlled freestyle swims.

1 round

HR: Moderate to high

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	300	Swim freestyle, focusing on maintaining a steady pace and efficient turns.		480

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.		180