Set Topic: Swim continuously to build endurance and stamina.
8 round
HR: Moderate to high intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 300 | Swim freestyle focusing on long, powerful strokes. | 300 |
Set Topic: Focus on upper body strength and technique using paddles and pull buoy.
6 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.
4 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 400 | Swim freestyle at a challenging pace to test endurance. | 400 |