Long Distance Freestyle Swim

Endurance Builder

Set Topic: Swim continuously to build endurance and stamina.

8 round

HR: Moderate to high intensity

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	300	Swim freestyle focusing on long, powerful strokes and consistent breathing.		300

Pulling Power

Set Topic: Focus on upper body strength and technique using paddles and pull buoy.

6 round

HR: Moderate intensity

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Swim freestyle using paddles and pull buoy to engage upper body muscles.		200

Distance Challenge

Set Topic: Push your limits with longer distances to test endurance.

4 round

HR: High intensity

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	500	Swim freestyle at a challenging pace to improve endurance and mental toughness.		500