Freestyle Swim?
Freestyle Swim: 10 x 50 m with only 5 sec. rest
- Rest 5 seconds between each swim.
- Start with efficient “stealth” stroke, work into distance race pace. Don't overkick.
- Try to match your 1000 meter pace with this set.
Freestyle Swim: 50-50-100 m with 5 sec. rest
- Swim 2 x 50 meters with 5 seconds rest, then swim 100 meters: Repeat 3X.
- This set builds into a 100 meter swim where the swimmer tries to match thepace set in the 50 meters.
- Back off of the 50 meters a little to save up for the 100 meters.
- If you want, add an extra 15 seconds of rest between each 50-50-100 to keepthe quality up
- A “buildup” set like this will do great things for your endurance and sense ofpace
Freestyle Swim: 10 x 100 m with 10 sec. rest
- Rest 10 seconds between each 100 meter swim.
- Swim smoothly and efficiently. This is the set where you may exceed your long, slow swimming 1000 meter time
Breaststroke Swim: 50-50-100 m - 5 sec. rest
- Done like the freestyle 50-50-100 set outlined above.
- Concentrate on keeping effort level up.