 |
| |
| Training Part | Specific Content |
|---|---|
| Warm-up | 300 freestyle
swim 2 * 50m freestyle swim (25m kicking / 25m relaxed swim) 4 * 50m freestyle swim (15m kicking / 35m relaxed swim) |
| Main Training | 7 * 200m freestyle swim (progressive load training) |
| Cool-down | 300m relaxed
freestyle swim Static stretching of deltoids, pectoralis major, quadriceps, gluteus maximus, and hamstring group |