Set Topic: Swim continuously to build endurance and stamina.
10 round
HR: Moderate to high intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim freestyle continuously at a steady pace. | 300 |
Set Topic: Focus on upper body strength and technique using paddles and pull buoy.
5 round
HR: Moderate intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Swim freestyle using paddles and pull buoy to engage upper body muscles. | 200 |
Set Topic: Push your limits with longer distances to test endurance.
5 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 500 | Swim freestyle at a challenging pace to cover a longer distance. | 500 |