The Navy SEAL Physical Fitness Guide 83
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 the
pace 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 keep
the quality up." A “buildup” set like this will do great things for your endurance and sense of
pace.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.
Interval Sets - Strength and Power
Freestyle Swim: 10 x 50 m with 30 sec. rest
" Begin at a strong pace. Build to race pace with a strong turn and an extra
strong finish. Try to be within 5 seconds of your race 50 meters pace, usually
equal to your race 200 meter pace." At first, try just 5 x 50 meters with 30 second rest.
" This is the most power-oriented freestyle set. It will also allow you to dis-
cover your true maximal heart rate. If you start to die off at the end, increase
your rest a little to keep your pace." If you are particularly strong and want to build more speed, do this set with
zoomers.