Set Topic: Focus on explosive swimming.
1 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 3 | 50 | Sprint with paddles, emphasizing powerful strokes. | 60 | |
| Freestyle | 3 | 50 | Pull buoy sprint, focusing on arm strength. | 60 |
Set Topic: Push your limits.
1 round
HR: 160-170
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 5 | 100 | Continuous swim at a challenging pace. | 90 | |
| Freestyle | 5 | 100 | Pull buoy swim, maintaining consistent speed. | 90 |