Freestyle Focus · 50m Pool · 1×/week

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Avg Pace

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// Swimming — 50m Pool · Structured Plans

ENDURANCE SESSION — 1,000m

Aerobic base in the water — technique over speed, sustainable effort

WARM-UP:4×50m easy freestyle at RPE 3 (easy — full sentences, no effort) — rest 20s between lengths. Just warming up, no effort yet

DRILL:4×50m catch-up drill — rest 20s. Keep one arm extended in front until the other arm finishes its full pull, then switch. Teaches balance + stroke timing. Cue: high elbow as arm enters water

MAIN SET:6×50m freestyle at RPE 6 (moderate — slightly breathless, controlled) — rest 30s. Slightly breathless but not gasping

BUILD:2×100m steady at RPE 6 (moderate — slightly breathless, controlled) — rest 45s. Breathe every 3 strokes (bilateral = alternate sides each breath, not always the same side)

COOL-DOWN:4×50m backstroke easy — flip on your back, very slow. Lets muscles flush. RPE 2 (barely working)

Total: ~1,000m · Progress: add 1×50m to main set each week → target 1,200m

Key Focus Areas

Flip Turns

Touch wall, somersault, push off — eliminates 2–3s dead stop each length. Practice separately before adding to full sets

Bilateral Breathing

Breathe every 3 strokes, alternating sides. Prevents muscle imbalance and keeps your stroke symmetrical

Catch Phase

High elbow as arm enters water, forearm vertical before pulling. Biggest power source — don't let elbow drop below your hand

Stroke Count

Count arm strokes per length. Fewer strokes = more distance per pull. Track and try to reduce by 1 per month

6-Week Volume (m)

Log swims to see volume trend

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