![]() You can choose one type of stroke and stick with it or mix it up. 4 x 50 yards choice of strokes with a 15 seconds rest between laps.Practice taking 2 strokes and doing a flip turn then another 2 strokes. You can breathe in any pattern during the swim but don’t breathe during the 4 strokes of approaching the end of the pool. 200 yards crawl, no breath approaching the wall.You will need to count your strokes as you swim to know on which stroke you breathe. Breathe every 4th stroke on the first 25 yards, and breathe every 2nd stroke on the second 25 yards. 4 x 50 yards crawl alternating breathing each length with a 15 second rest period in between laps.Goal: Improve endurance, breathing control, and turning control 8 x 25 yards alternating sprint freestyle (odds) and easy backstroke (evens) with 10 seconds rest in between laps.8 x 25 yards freestyle with 15 seconds of rest in between laps.8 x 25 yards alternate sprint kicks (odds) and easy kicks (evens) with 10 seconds rest in between laps.4 x 50 yards alternate laps of freestyle (odds) and backstroke (evens) with 20 seconds rest.8 x 25 yards flutter kick with a board with 15 seconds rest period in between.Goal: Build endurance, get used to pushing yourself through the water Swim slowly and allow your body to relax. ![]() If possible, keep an even number of strokes.
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