Set Topic: Gradually increasing distance to build endurance.
10 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 2 | 100 | Swim 100m freestyle focusing on long and powerful strokes. | 120 |
Set Topic: Working on stroke technique with equipment.
5 round
HR: Low to moderate
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 4 | 50 | Swim 50m freestyle using paddles to improve stroke technique. | 60 | |
| Freestyle | 4 | 50 | Swim 50m freestyle using pull buoy to focus on arm strength. | 60 |
Set Topic: Pushing endurance with longer distances.
5 round
HR: Moderate to high
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 200 | Swim 200m freestyle at a steady pace to challenge endurance. | 180 |