Set Topic: Swim continuously to build endurance.
4 round
HR: Moderate to high intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 100 | Swim freestyle with paddles and pull buoy. | 90 |
Set Topic: Focus on increasing speed with interval training.
5 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Swim freestyle at maximum speed. | 60 |
Set Topic: Develop upper body strength and technique.
4 round
HR: Moderate to high intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 75 | Swim freestyle using only pull buoy. | 120 |
Set Topic: Test your sprinting abilities.
6 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 25 | Sprint freestyle with maximum effort. | 30 |
Set Topic: Recover and relax after a challenging practice.
1 round
HR: Low intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Easy freestyle swim to cool down. | 180 |