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Long Distance Freestyle Swim
Long Distance Freestyle Swim
Endurance Build-Up

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
Technique Focus

Set Topic: Improving freestyle technique with equipment.

5 round

HR: Low to moderate

Stroke Quantity Distance Description Equipment Interval
Freestyle 4 50 Swim 50m freestyle using paddles to enhance stroke technique. 60
Freestyle 4 50 Swim 50m freestyle using pull buoy to focus on arm pull and body position. 60
Distance Challenge

Set Topic: Pushing endurance with longer distances.

3 round

HR: Moderate to high

Stroke Quantity Distance Description Equipment Interval
Freestyle 1 200 Swim 200m freestyle at a steady pace, focusing on breathing and rhythm. 180