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 | 4 | 50 | Easy freestyle swim focusing on technique. | 120 | |
| Butterfly | 2 | 25 | Butterfly drill with paddles for added resistance. | 60 |
Set Topic: Focus on sprinting with a mix of butterfly and freestyle.
10 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 25 | Sprint freestyle with pull buoy for leg isolation. | 30 | |
| Butterfly | 1 | 25 | Sprint butterfly with paddles for upper body strength. | 45 |
Set Topic: Recovery swim to lower heart rate and prevent muscle soreness.
1 round
HR: Low
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Easy freestyle swim focusing on long strokes. | 90 |