25/03/2023
1 - Beginner Set:
Warm-up: Swim 200 meters freestyle
4 x 50-meter freestyle (rest for 20 seconds between sets)
4 x 25-meter breaststroke (rest for 10 seconds between sets)
Cool down: Swim 100 meters backstroke
2 - Intermediate Set:
Warm-up: Swim 300 meters freestyle
4 x 100-meter freestyle (rest for 30 seconds between sets)
4 x 50-meter breaststroke (rest for 20 seconds between sets)
4 x 25-meter butterfly (rest for 10 seconds between sets)
Cool down: Swim 200 meters backstroke
3 - Advanced Set:
Warm-up: Swim 400 meters freestyle
4 x 200-meter freestyle (rest for 45 seconds between sets)
4 x 100-meter breaststroke (rest for 30 seconds between sets)
4 x 50-meter butterfly (rest for 20 seconds between sets)
Cool down: Swim 300 meters backstroke
Remember to adjust the sets according to your fitness level and goals. As you progress, you can increase the distance, duration, or intensity of each set to challenge yourself and improve your swimming performance. Don't forget to hydrate before and after your workout, and listen to your body to avoid overexertion and injury.