Endurance & Efficiency

Interval training

• Swim a set distance multiple times with rest intervals (e.g., 4 × 50m with 20s rest).
• Builds stamina and improves pacing.
• Can be stroke-specific or mixed.
• Use a pace clock or timer to track rest and work intervals.

Pacing and breathing control

• Focus on even stroke rhythm to avoid early fatigue.
• Start slow and increase speed gradually.
• Practice controlled breathing patterns (e.g., breathe every 3 or 5 strokes).
• Learn to calm the breath during breaks and turns.

Efficient turns and transitions

• Flip/open turns executed with minimal hesitation.

• Streamline and dolphin kicks after every wall push-off.

• Transitions between strokes or lengths should be smooth and intentional.

Stroke correction for less drag

• Keep body aligned and avoid excessive side-to-side movement.
• Hands enter water cleanly — no splashing.
• Minimize head and shoulder lift.
• Improve kick efficiency — small, quick kicks from hips.