Set Topic: Focus on explosive movements and power development.
1 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 3 | 100 | Sprint freestyle with paddles for increased resistance. | 60 | |
| Freestyle | 3 | 100 | Freestyle with pull buoy, focusing on arm strength. | 60 |
Set Topic: Push your limits and build stamina.
1 round
HR: 160-170
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 5 | 200 | Continuous freestyle swim at a challenging pace. | 120 | |
| Freestyle | 4 | 150 | Freestyle with increased speed and focus on breathing. | 90 |
Set Topic: Fine-tune your stroke mechanics.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 3 | 75 | Freestyle sprint with paddles for stroke refinement. | 90 | |
| Freestyle | 3 | 75 | Freestyle with pull buoy, focusing on body position. | 90 |