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 |
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 |
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 |