40 HOUR CHALLENGE

TRAINING PLAN FOR BEGINNER

Entry-level swimmers who have limited aquatic experience and little to no fitness conditioning. Able to swim 100 meters.

TRAINING PLAN FOR INTERMEDIATE

Adults who possess a modest level of swimming ability and feel comfortable swimming as a form of exercise. Can swim 100 meters in roughly 2 minutes and 45 seconds

TRAINING PLAN FOR ADVANCED

Adults who have moderate to strong aerobic fitness levels and are capable of swimming freestyle at different speeds during a workout. Can swim 100 meters in 2 minutes or faster.

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