Set Topic: Swim continuously to build endurance and stamina.
12 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. | 120 |
Set Topic: Push your limits with longer distances.
6 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 2 | 400 | Swim freestyle at a strong pace, focusing on maintaining form and speed. | 180 |