The aim of this study is to compare the eff ects of interval training and continuous training onanaerobic power, aerobic power, fl exibility, central muscle strength, leg muscle strength, balance,coordination, reaction time and agility in young female swimmers in the age range of 18 to 28years and BMI ( 18 to 25 ) who applied to participate in the lifeguard entrance exam. For thispurpose, 20 swimmers voluntarily participated in this study. They were randomly divided into twointerval training group ( 10 people ) and continuous training group ( 10 people ). Matching of thesubjects in terms of physical fi tness was done based on Keizer\\\'s physical activity evaluationquestionnaire and previous swimming records. Each training session consisted of a 5-minutewarm-up and interval training ( intensity of 50% HRM and a 2-minute rest between each repetition) or a continuous training program ( 20 to 48 minutes of swimming with an intensity of 60% to75% HRM ) and a 5-minute cool-down. These groups completed 8 weeks which including 3 days aweek. All physical fi tness factors were improved by interval training and continuous training frombaseline. Although, a signifi cant diff erence ( p<0.5) was observed in the performance of agility andfl exibility between the two training methods, however there was no signifi cant diff erence ( p<0.5)between the two training methods in the performance of anaerobic power, aerobic power, bodycomposition, central muscle strength, leg muscle strength, balance, coordination and reactiontime. Conclusion: It seems that it is possible to use interval training instead of continuous trainingto improve the physical fi tness factors of lifeguard applicants.

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