Present Perfect Simple:

I have swum in the ocean before.She has talked on the phone for hours.He has watched TV all day.They have written an email to their boss.

Present Perfect Continuous:

I have been swimming in the ocean for the past hour.She has been talking on the phone since this morning.He has been watching TV for the whole weekend.They have been writing an email for the last two hours.

Explanation:
The present perfect simple tense is used to talk about actions that are completed at some point in the past with a focus on the result or fact that they have happened. On the other hand, the present perfect continuous tense is used to talk about actions that started in the past and continue up to the present moment. The continuous tense emphasizes the duration of the action or the activity. In the example sentences above, the simple tense emphasizes the completion of the action, while the continuous tense emphasizes the ongoing nature of the action.