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: Challenge swimmers to push their limits and maintain pace.
4 round
HR: High intensity
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Freestyle | 1 | 1000 | Swim freestyle at a strong pace, focusing on consistent breathing and technique. | 180 |