(One of) My Favorite Freestyle Set

As a coach, I often get asked what my favorite freestyle set is and why.

The answer is simple: it’s a set that challenges swimmers physically and mentally and builds speed and endurance.

Today, I’m sharing one of my favorite freestyle workouts (I have many), one I’ve seen make a huge difference for swimmers at all levels, especially those working to develop a strong freestyle and teach their bodies and brains to race hard.

Because here is the thing… many of us don’t know what it means to race hard. Many of us don’t know what it means to swim so fast that everything in your body hurts while you are doing it. It is more a mental thing than anything else.

Whether you’re training for a race, refining your technique, or simply testing your limits, this workout will leave you feeling stronger in the water. But that is only IF you go for it.

Let’s break it down.

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Warm-Up

Before we dive into the main set, it’s important to prepare your body and mind for what’s to come. A good warm-up primes your muscles establishes focus, and gets your heart rate up gradually. Here's the warm-up I suggest:

• 300 Freestyle Swim: Easy pace, focus on long, smooth strokes and breathing rhythm.

• 200 IM Drill: Work on transitions and technique for each stroke. No need to do all four strokes if you don’t want to, just make changes by 50.

• 4 x 50 Kick: Descend 1-4 (start easy, finish hard) with 15 seconds rest.

• 4 x 25 Freestyle Sprints: Build speed from the push-off and focus on powerful breakouts. Rest for 10-15 seconds between sprints.

Total Warm-Up: 800 yards/meters

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The Main Set

This set is designed to challenge your pacing, improve recovery swimming, and help you develop the mental focus required to perform well under fatigue.

Ensure you execute each segment with intent.

3 ROUNDS of: