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I did the Fartlek Training, I have done many different types of training in the past so I chose this one. I Did this program for three days and enjoyed it for a change of pace. In order to enjoy or complete this type of program however you need to be able to run and sprint. It can be done at your own pace but your do need to elevate your heart rate as with any HIIT program you chose. It is important also to remember that you need to be a strong swimmer if you are choosing that exercise to use while doing this program. Because you are pushing your body to its limits and it is not safe to swim long distances when exhausted, remember it takes time for your body to adjust to any new training regiment however for fartlek training you need to ensure you are involved in healthy eating regiment and keeping track of your workouts and listening to your body when you notice you are becoming fatigued.

Pro

Fast pace training

Easy to adapt too

Is not boring

Provides self motivation

Con

Have to be some what in shape to start program

Can be exhausting

Can be time consuming when depending on what you are training for