Freestyle Swim: 10 x 50m with 5 second rests:

• maximum 5 second rest between 50m swim
• commence with a stealth stroke increasing to distant racing pace – DO NOT OVERKICK
• aim to match your 1,000m time for this set

Freestyle Swim: 50-50-100m with 5 second rests:

• swim 2 x 50m with 5 second rests and then a 100m swim – Repeat 3 times
• build this set into 100m swim and your aim is to match the time set for the 50m swims
• back off the 50m swim effort to save yourself for the 100m swim
• add an extra 15 seconds of rest between each 50-50-100 sets in order to keep the quality of performance up
• this activity will dramatically improve your endurance and provide you with a sense of pace

Freestyle Swim: 10 x 100m with 10 seconds rest:

• rest 10 seconds between each 100m swim
• swim smoothly and efficiently – we are looking for effective swimming technique which will in turn produce swimming performance
• this set is where you may exceed your time for the long 1000m swim time

Breaststroke Swim: 50-50-100m – 5 second rest

• use the 50-50-100m routine as for freestyle
• maintain effort rate

This Article is written by James Kara Murat