Table 1.

12-week swimming training protocol in endurance training and high-intensity interval training

ET		HIIT
Week	Swimming time (min)	Week	Swimming time (s)	Rest time (s)	Repetitions	Percentage body weight load (g)
1	30	1	60	60	5	2–5
2	45	2	60	60	5	7
3	60	3	60	60	5	8
4	60	4	60	60	5	10
5	60	5	20	10	14	13
6	60	6	20	10	14	14
7	60	7	20	10	14	15
8	60	8	20	10	14	16
9	60	9	20	10	14	16
10	60	10	20	10	14	16
11	75	11	20	10	16	16
12	75	12	20	10	16	16

ET=Endurance training; HIIT=High-intensity interval training