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Long Distance Freestyle Swim
Long Distance Freestyle Swim
Endurance Builder

Set Topic: Swim continuously to build endurance and stamina.

10 round

HR: Moderate to high intensity

Stroke Quantity Distance Description Equipment Interval
Freestyle 4 200 Swim freestyle with paddles for added resistance. 120
Technique Focus

Set Topic: Focus on improving freestyle technique with equipment.

5 round

HR: Low to moderate intensity

Stroke Quantity Distance Description Equipment Interval
Freestyle 6 100 Swim freestyle with pull buoy to isolate upper body strength. 60
Endurance Challenge

Set Topic: Push your limits with longer distances.

3 round

HR: High intensity

Stroke Quantity Distance Description Equipment Interval
Freestyle 2 400 Swim freestyle focusing on maintaining pace and form. 180