Set Topic: Focus on freestyle technique and form.
1 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Swim freestyle focusing on high elbow catch and rotation. | 120 |
Set Topic: Build endurance and stamina for longer distances.
5 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim freestyle at a steady pace, focusing on breathing and pacing. | 60 |
Set Topic: Incorporate equipment to enhance strength and technique.
1 round
HR: Moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Use paddles and fins to focus on arm strength and kick technique. | 90 |
Set Topic: Work on speed and sprinting abilities.
3 round
HR: High
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 25 | Sprint freestyle with maximum effort. | 30 |