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. | 180 |
Set Topic: Push your limits with longer distances.
4 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 3 | 300 | Swim freestyle at a strong pace, focusing on maintaining form and speed. | 300 |
Set Topic: Combine speed and endurance for a challenging set.
5 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 8 | 50 | Swim freestyle with paddles, focusing on quick turnover and strong kicks. | 60 |