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 for added resistance. | 120 |
Set Topic: Focus on improving freestyle technique with the use of equipment.
4 round
HR: Low to moderate intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 6 | 100 | Swim freestyle with pull buoy to isolate upper body strength. | 60 |
Set Topic: Build speed endurance for long distance swims.
8 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | Sprint freestyle intervals with paddles for power. | 90 |