Set Topic: Swim continuously to build endurance and stamina.
6 round
HR: Moderate to high intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 200 | Swim freestyle with paddles and pull buoy, focusing on long and powerful strokes. | 120 |
Set Topic: Focus on improving freestyle technique.
4 round
HR: Moderate intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 100 | Swim freestyle using only paddles to emphasize arm strength and catch. | 60 |
Set Topic: Work on increasing speed and pace.
8 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | Swim freestyle at maximum effort, focusing on quick turnover and strong kicks. | 45 |