Freestyle Technique and Strength Builder, 1500 yards, 25yd pool

Technique and Strength Focus

Set Topic: Enhance stroke mechanics and power.

1 round

HR: 130-140

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	3	150	Freestyle with paddles, focusing on catch and pull.		60
Freestyle	3	150	Freestyle with pull buoy, emphasizing arm strength.		60

Speed and Endurance Challenge

Set Topic: Push the limits with speed and endurance.

1 round

HR: 150-160

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	100	Sprint freestyle for speed improvement.		45
Freestyle	4	100	Maintain race pace freestyle.		60

Cool Down and Recovery

Set Topic: Recover and relax the muscles.

1 round

HR: 120-130

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	2	100	Easy freestyle swim to cool down.		90
Freestyle	2	100	Focus on long strokes and controlled breathing.		90