Table 2. Training protocol. |
| 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 |
|
|