84 Swimming for Fitness
Freestyle Swim: 10 x 100 m with 45 sec. rest
" Same pace approach as the 50 meter interval set. This is for advanced swim-
mers with a refined stroke. It will build power, but this set should be used no
more than once every two weeks." The rest interval should be 45 seconds for this length of swim; adjust your
interval accordingly.Breaststroke Swim: 10 x 50 m with 30 sec. rest
" Like backstroke, work on hard swimming with about 30 seconds of rest.
Breaststroke is very taxing when done hard but like bicycling it is easy to
throttle back and have the appearance without the substance.Integrated Workouts
For pool training it is necessary to integrate your sets into a comprehensive
workout. At first you will want to limit your hard sets, but as your fitness improves, hard
drills can be extended. It also worthwhile alternating between anaerobic and aerobic
workouts. In this way your performance for combat swimmer operations should be
optimized.