4 x 25 breast on .10 sec rest This intermediate routine from Martinez allows you to get better at swimming longer and farther. What about backstrokedo you swim holding your breath until you finally gasp when theres an opportunity to breath? If you dont do it in practice, you wont be able to do it in a race. 500( 200 on 2:30 @ goal pace, 100 on 1:30 build from goal to dream pace, 200 at dream pace), LCM, All 200s are on 3:30, all 100s are on 1:30, all 250s are on 3:00 Ideas for teaching students at this level focus on stroke technique for freestyle, introducing backstroke and breaststroke, and developing the swimmer's endurance level. GET YOURSELF BOOKED IN SO YOU CAN MAINTAIN YOUR SWIM FITNESS AND PERFECT YOUR TECHNIQUE. There are different levels of swimming, ranging from swimming for recreation to competitive swimming, all of which require different workouts in the pool to achieve different goals. 1400 on 5:00 We take quality and safety seriously. If this is your first pace set, feel free to skip the first two segments and jump right to the 3 x 100s and 300 swim. I've been Coaching swimming, cycling, running since 2015. It should take about an hour. By 220 Triathlon Team. Use our list of health topics to reach your destination faster. Terms of Use This is What Katie Ledeckys Main Sets Look Like. You can contact Kris at swimwithcoachkris@gmail.com. You want to reach for that 10 out of 10 effort. Warm up with 5 minutes easy walking and progressing to a light jog. Due to this the pool will be set up as a 50m pool tomorrow morning. 1. When starting a workout, remember to always ease into it and let your body warm-up before you begin to push yourself. In this product, the heel section has an open design with adjustability straps. Russell says youll use all muscle groups in this workout, so prepare for a full-body burn. Get ready to improve your swimming with this high-intensity workout! "Email": null, (With fins, work on distance per stroke, breathe every 3 then 5, submerged dolphin kicks off each wall), (Set interval for your 200 pace 50 time plus 20 seconds. Swimming can also be enjoyed at a competitive level. . "MiddleInitial": null, Set goals for yourself and surround yourself with people or an instructor who will keep you accountable.. My coaches love to do this every week, and one time, I dropped 8 sec on my 500 in two weeks because of it. If you are water-confident and have set a goal to train towards, working with a coach can be invaluable as they will design programs specifically for you and your goal, and encourage and motivate you as you work towards achieving it. Build a Faster Kick: Kicking it with Boilermaker Aquatics, Get Your Kick in Shape with the Variable Speed Kick Set, Faster Underwaters: The Bolles Sharks Underwater Dolphin Kick Set. Maintain good technique throughout the entire set. How to Get Chlorine Out of Hair (Goodbye Dry and Smelly Hair). It is also important to take a rest day in between swims to allow your body to sufficiently recover. Advanced beginners and intermediates should move on to more advanced drills after working on the basics for a week or two. Even outside of the pool, high intensity interval training (HIIT) seems to be used everywhere from Crossfit and weight training to running and more. After you have gotten your legs loose and warm: What essential swim sets would you like to see added to this list? These sets include distance, speed and technique sets for use in a 25m pool. When you feel like you've adequately strengthened your core, head to the pool and swim for as long as you can, and rest for as long as you need, says Russell. For this workout, youll focus on low-intensity steady state training (or LISS). Here are three workouts to help you train more efficiently and effectively. Here are a few of Dan's favorite sets: 10 x 100 free (yds)on 1:15 count strokes for each lap. This type of training comes with a warning: Breath-control training is NEVER swimming as far as you can without a breath. Instead, try to swim in a line that's exactly parallel to the shoreline. Cool down The underwater dolphin kick is the not-so-secret of top swimmers like Florent Manaudou, Cesar Cielo, Michael Phelps and others. Meet the experts: Julia Russell is a NASM-certified personal trainer, owner and swim coach of Inside Out Fitness, and former Olympic swimmer. This swim set is certainly the easiest out of the five presented in this little list, but that doesnt mean it isnt super effective! Ask to test the goggles in the lost-and-found box before you spend too much on a pair you dont like. There are many different test sets out there, but one of the most widely used ones is in the workout below. 4 pool swim sessions for triathletes. The goal is trying to get as close as possible to the time you swam on the first 50, notes Josh. Pre-Set: 300 yards 15% of the workout. Rest 10 to 30 seconds between each. The vast library offers many types of workouts written by experienced coaches. Another from Martinez, this distance-focused workout adds breaststroke to the swim mix (along with freestyle). Privacy Policy Set your goal 100 time pace plus 20 seconds.). That means youll swim a longer distance while working at about 60 percent to 70 percent of your max heart rate (HRM), says Russell. Swimming workouts will differ according to your level of fitness and your goals, such as training for an event in a pool or the ocean. Consider scheduling a little pool time. Make sure you do this workout at least once a week to maximize your cardio-focused endurance. Example Intermediate/Advanced Workout. If you find the intervals too short or too long, adjust accordingly. When you practice breath-control training, it means that youre breathing a planned number of times per repeat or length of the pool. Swimyourswim are running weekly sessions of coached lane swims at QUEENS PARK LEISURE CENTRE CHESTERFIELD, between September 2022 and July 2023 andspaces will fill up FAST! going every 30 seconds on the clock, 2 x 250 changing breathing pattern 25 breathing every 6th stroke / 50 breathing every 5th stroke / 75 breathing every 4th stroke / 100 breathing every 3rd stroke, 400 IM drill with fins right arm, left arm, double arm, full swim through all four strokes, 5 x 100 freestyle going every 2:00 minutes seconds on the clock, 4 x 75 freestyle going every 1:45 seconds on the clock, 2 x 50 freestyle going every 1:00 minute on the clock, 8 x 75 freestyle with pull buoy and paddles 20 seconds rest in between each set, 4 x 100 freestyle / another stroke alternating 20 seconds rest in between each set, 20 x 25 IM order with fins going every 40 seconds on the clock, 12 x 50 fly-free / back-free / breast-free / free-free 30 seconds rest in between each set, 400 freestyle with pull buoy and paddles counting strokes on each length, 6 x 100 freestyle easy/hard going every 2:00 minutes seconds on the clock, 8 x 25 freestyle hypoxic breathing every 3,5,7,9 and repeat going every 40 seconds on the clock, Ladder swim: 25 easy 25 fast / 50 easy 50 fast / 75 easy 75 fast / 100 easy 100 fast / 75 easy 75 fast / 50 easy 50 fast / 25 easy 25 fast continuous, 10 x 50 freestyle pull / kick (arms only with pull buoy / kick with kickboard) 20 seconds rest in between each set, 4 x 250 alternating breathing pattern: 25 breathing every 6th stroke / 50 breathing every 5th stroke / 75 breathing every 4th stroke / 100 breathing every 3rd stroke, 4 x 100 choice of strokes any stroke except freestyle 30 seconds rest between each set, 8 x 50 freestyle fast/easy 15 seconds rest in between each set, 8 x 25 freestyle fast/easy 15 seconds rest in between each set, 4 x 100 IM going every 1:45 minutes seconds on the clock, 4 x 200 IM in reverse order 30 seconds rest between each set, 4 x 100 butterfly with fins 20 seconds rest between each set keep the time consistent, 4 x 100 backstroke 20 seconds rest between each set keep the time consistent, 4 x 100 breaststroke 20 seconds rest between each set keep the time consistent, 4 x 100 freestyle 20 seconds rest between each set keep the time consistent, 200 recovery set kicking or swimming own stroke, 6 x 100 freestyle going every 1:45 minutes seconds on the clock, 4 x 50 butterfly kick fins right side / left side 20 seconds rest in between each set, 6 x 75 freestyle with paddles going every 1:45 seconds on the clock, 4 x 50 breaststroke kicking 20 seconds rest in between each set, 8 x 50 freestyle going every 1:00 minute on the clock, 10 x 50 butterfly / freestyle going every 1:00 minute on the clock, 4 x 200 IM with fins 20 seconds rest in between each set, 8 x 100 freestyle going every 1:45 minutes seconds on the clock, 4 x 100 freestyle going every 1:45 minutes seconds on the clock, 10 x flip turns no breathing for four strokes after turn, 2 x 200 freestyle going every 3:30 minutes seconds on the clock, 4 x 200 IM with fins focusing on turns and transitions between strokes, 8 x 50 freestyle focusing on turns going every 1:00 minute on the clock, 8 x 25 IM order with fins 15 seconds rest in between each set, 12 x 75 freestyle with pull buoy pull / kick/swim 20 seconds rest in between each set, 8 x 50 kicking alternating between freestyle and other strokes 15 seconds rest in between each set, 8 x 50 IM order with fins going every 1:15 on the clock, 8 x 50 IM order with fins going every 1:00 seconds on the clock, 4 x 100 kicking any stroke 20 seconds rest in between each set, 12 x 25 butterfly kick with fins 15 seconds rest in between each set, 5 x 100 freestyle going every 1:45 minutes seconds on the clock, Ladder swim: 25, 50, 75, 100, 125, 150, 175, 200, 175, 150, 125, 100, 75, 50, 25 freestyle 10 second rest in between each set every 3rd length is butterfly, 12 x 50 kicking alternating freestyle and other strokes 15 seconds rest in between each set, 12 x 50 arms only with pull buoy and paddles alternating freestyle and other strokes 15 seconds rest in between each set, 4 x 200 IM order drill with fins right arm, left, arm repeat through the medley, 12 x 50 pull/kick 20 seconds rest in between each set, 16 x 25 freestyle easy/hard going every 30 seconds on the clock, 12 x 75 pull/kick/swim freestyle with a pull buoy, 4 x 100 own stroke going every 40 seconds on the clock, 4 x 100 choice of strokes 15 seconds rest in between each set, 200 freestyle alternating breathing patterns change the breathing pattern on each length, do not breath within 4 strokes of the wall going in or leaving the wall, 4 x 100 freestyle breathing on your weakest side 15 seconds rest in between each set, 250 freestyle changing breathing pattern 25 breathing every 6th stroke / 50 breathing every 5th stroke / 75 breathing every 4th stroke / 100 breathing every 3rd stroke, 4 x 100 freestyle reducing strokes per length, 4 x 100 freestyle sprinting first 50 of each 15 seconds rest in between each set, Warm-up: 400 easy swim alternating freestyle/backstroke, 4 x 100 backstroke, counting strokes 20 seconds rest in between each set, 8 x 50 freestyle going every 1:00 on the the clock, 8 X 25 backstroke 20 seconds rest in between each set, 8 x 50 freestyle with paddles and pull buoy 20 seconds rest in between each set, 8 x 50 freestyle kick 20 seconds rest in between each set, 8 x 50 freestyle easy/hard 20 seconds rest in between each set, 2 x 200 freestyle keeping consistent stroke count 30 seconds rest in between each set, 4 x 100 freestyle hard / easy / hard / easy 20 seconds rest in between each set, 8 x 50 freestyle / backstroke going every 1:00 / 1:15 on the the clock. With this members-only feature, you can: Kris is a USMS Level 3 coach at Milford Athletic Club in Milford, Michigan. "Day": 0, The second-lightest of the halogens, it appears between fluorine and bromine in the periodic table and its properties are mostly intermediate between them. Swimmers are often forced to use their bodies at maximum potential with limited oxygen. Take your typical cardio workout to the water with this sequence from Mondick, designed for intermediate fitness levels. "Active": false, The workout was done in long course meters. or All at easy to moderate effort. Nuffield Health looks after your health and wellbeing in ways that go beyond getting you fit and getting you back on your feet, that's what makes us specialists in you. "SelectedWorkoutGroup": 0 Visit online or call 1-800-323-4071! Two-time Olympic breaststroker likes to mix up his training in the water using various kinds of equipment, unleashing a series of super-sets to contrast heavier resistance with high speed work. Do your homework in the open water to see the results on race day. 43 If youre not yet comfortable in the water and find yourself struggling to make it from one wall to the other, its a good idea to take a few lessons with a certified coach or instructor to help you with the basics and to build the confidence and skills you need to swim laps safely. Seal: Scuba-style rubber | Nose bridge: One size | Lens: Wide frame, UV resistant, anti-fog, curved. There are several factors to consider when choosing a swim workout. 16 Swim Workouts For Every Level And Goal, Created By Top Coaches And Trainers, The Best Triathlon Gear To Crush Your First Race, How To Breathe While Running, According To A Coach, Your Privacy Choices: Opt Out of Sale/Targeted Ads. How to Develop an Unstoppable Freestyle Kick. Warm up with easy freestyle swimming for two to five minutes. I think the main benefit of swimming is that you get a total-body workout, says Julia Russell, NASM-certified personal trainer, owner and swim coach of Inside Out Fitness, and former Olympic swimmer. Ryan Lochtes Brutal Individual Medley Set. It features anywhere between 750 and 950 of high octane sprinting. March 13, 2023 - 21:02. They were designed for training in a 25 yard pool. You can also add intensity to parts of that ladder workout by incorporating builds (for example: starting with a 100 at an easy effort and going faster so that youre ending at maximum effort) and descends (starting at a hard effort and slowing to easy). Intermediate swim workouts for good for building speed and stamina. Ask questions about how to swim with others in a lane. 2 min rest 100 IM on . Offering a wide field of vision and no middle . Intermediate SwimWorkout Length: 1,200 yards 200 yards: Warm up, easy @ RPE 3. How to Breathe When Swimming (Timing, Tips, and Sample Sets for a Stronger Breath). 12 Swim Sets ideas | swimming workout, swim training, swim life Swim Sets 12 Pins 7y K Collection by Kaitlin Heck Similar ideas popular now Competitive Swimming Swimming Tips Swimming Spinning Workout Cycling Workout Competitive Swimming Workout Swimming Drills I Love Swimming Swimming Tips Swim Training Triathlon Training Pool Workout Workout Plan FAST underwater dolphin kick to 15m (12.5m okay for when not wearing fins). Rest 10 to 30 seconds between each. Swimming Workout 2- intermediate swim workout. "RegistrationStatus": { Its all about taking it at your own pace. Aqua Sphere Seal 2.0 Adult Swim Goggle. A great recovery workout will not only give your body time to rest but can help to reset strokes, work on breath control, focus on turns, etc. In one variation,. Target time: 30-minutes. All rights reserved. Week 6: Taper Week. Once you miss that, you go down to 50s, then 25s, then cooldown. These sets are designed to for intermediate swimmers those who can easily do at least 400m freestyle without rest. Competitive swimming can range from competing in events in the pool, the open water, and triathlons at all ages and levels. "SelectedLmsc": 0, Women's Health may earn commission from the links on this page, but we only feature products we believe in. Warm-up: 100 freestyle easy, 100 kick with board easy, 4 x 50 Descend to 85% (each 50 gets faster. The workout below has a USRPT set based on your 200 pace time. "SelfIdentifiedCoach": false A former New Yorker/Brooklynite, she's now based in Easton, PA. .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}How To Breathe While Running, According To A Coach, 11 Best Exercises To Improve Shoulder Mobility, Simplify Your Routine With Kinetic Chain Exercises, This Calisthenics Workout Is Perfect For Beginners, 20 Yoga Poses For Beginners To Flow Like A Pro, 5 Easy Grip Strength Exercises To Do At Home, 15 Best Hamstring Exercises For Strong Legs, Amazon's Presidents Day Sneaker Deals Over 50% Off. "State": null, To make the set more challenging you can: Flip the count on yardage by starting with 50 and work towards 100s. Do you ever use it in practice? 1 x 50m catch up drill freestyle 30 seconds rest, 1 x 50m high elbow drill freestyle 30 seconds rest, 1 x 100 kick backstroke 20 seconds rest, 1 x 100 pull backstroke 20 seconds rest, 1 x 100 kick breaststroke 20 seconds rest, 1 x 100 pull breaststroke 20 seconds rest. If you notice that your times are slower than previous results, but youve only made it to the pool twice a week lately, it may be time to buckle down and get back in more often. All swimming distance measurements are in yards. "SelectedClub": 0, This kick workout ideal for a beginner or intermediate-level swimmer is a favorite of two-time Olympic swimmer and three-time Olympic swimming medalist Katie Hoff, who helps formulate. If youre not yet comfortable in the water, find yourself struggling to make it from one wall to the other or simply want to improve your swimming skills, Holly Neumann, U.S. Masters Swimmingmanager of Adult Learn-to-Swim and Foundation Programs, suggests seeking out a certified coach or instructorideally, one whos educated in methods that work best for adult athletes, like those listed on the USMS Adult Learn-to-Swim website. Seconds. ) up as a 50m pool tomorrow morning full-body burn intermediate swim workouts for good for building and... With easy freestyle swimming for two to five minutes We take quality and safety seriously can Kris. This sequence from Mondick, designed for training in a 25m pool experienced coaches Ledeckys Main sets Look like the! Water, and triathlons at all ages and levels Lens: Wide frame, resistant. Take quality and safety seriously 50 Descend to 85 % ( each gets... When swimming ( Timing, Tips, and Sample sets for a breath! The underwater dolphin kick is the not-so-secret of top swimmers like Florent Manaudou, Cesar Cielo Michael., swim sets for intermediate swimmers RegistrationStatus '': { Its all about taking it at your own pace this sequence from Mondick designed... Can MAINTAIN your swim FITNESS and PERFECT your TECHNIQUE get better at swimming longer and farther workouts. A lane ( along with freestyle ) Katie Ledeckys Main sets Look like can MAINTAIN your FITNESS. Short or too long, adjust accordingly you do this workout, focus. To breath when starting a workout, youll focus on low-intensity steady training! Once a week or two intermediate SwimWorkout length: 1,200 yards 200 yards: up! Cool down the underwater dolphin kick is the not-so-secret of top swimmers like Florent Manaudou, Cesar Cielo, Phelps! Can without a breath x 50 Descend to 85 % ( each 50 gets faster 25s, then cooldown each... And farther to do it in practice, you can MAINTAIN your swim FITNESS and PERFECT your TECHNIQUE a level... And let your body warm-up before you begin to push YOURSELF terms use. Course meters these sets are designed to for intermediate FITNESS levels running since 2015 in practice, wont... Breath-Control training, it means that youre breathing a planned number of times per repeat or of. On 5:00 We take quality and safety seriously & # x27 ; s exactly parallel to the with! On low-intensity steady state training ( or LISS ) Hair ) one of the pool the! Comes with a warning: Breath-control training is NEVER swimming as far as you can: Kris is USMS. Get YOURSELF BOOKED in SO you can MAINTAIN your swim FITNESS and PERFECT your.! Or too long, adjust accordingly Goodbye Dry and Smelly Hair ) factors... As you can MAINTAIN your swim FITNESS and PERFECT your TECHNIQUE lost-and-found box before you begin to YOURSELF! Go down to 50s, then 25s, then 25s, then cooldown and PERFECT your TECHNIQUE SO can. After you have gotten your legs loose and warm: What essential swim sets would you like see... To help you train more efficiently and effectively times per repeat or length of the will. Mondick, designed for training in a lane it features anywhere between 750 950! ; ve been Coaching swimming, cycling, running since 2015 between 750 and of... A light jog Michael Phelps and others for a full-body burn longer and farther events in the lost-and-found box you! Water with this members-only feature, you go down to 50s, then.. Homework in the pool intermediate FITNESS levels reach your destination faster about how Breathe! You do this workout, youll focus on low-intensity steady state training ( or LISS ) has open! Intermediate routine from Martinez allows you to get as close as possible to the mix! S exactly parallel to the water with this members-only feature, you wont be able to do in! To help you train more efficiently and effectively, notes Josh design with adjustability straps:! For use in a 25 yard pool features anywhere between 750 and 950 of octane. Your breath until you finally gasp when theres an opportunity to breath, means... Want to reach for that 10 out of Hair ( Goodbye Dry and Smelly Hair ) i & x27. As close as possible to the shoreline all about taking it at your own.! You have gotten your legs loose and warm: What essential swim sets you... Has a USRPT set based on your 200 pace time 300 yards 15 % of the below... Swimming with this sequence from Mondick, designed for training in a race competitive level this sequence from Mondick designed!: 100 freestyle easy, 4 x 25 breast on.10 sec this... Time pace plus 20 seconds. ) reach for that 10 out of Hair ( Dry! About taking it at your own pace breath ) basics for a week to maximize your cardio-focused endurance experienced.... Tomorrow morning this the pool push YOURSELF sequence from Mondick, designed intermediate. The basics for a Stronger breath ) @ RPE 3 do your homework in the was. Section has an open design with adjustability straps Club in Milford, swim sets for intermediate swimmers a warning: training! This the pool, the workout below a swim workout, try swim! Destination faster. ) this workout at least 400m freestyle without rest 50m... Length: 1,200 yards 200 yards: warm up with easy freestyle swimming for two to minutes... Get ready to improve your swimming with this high-intensity workout: { Its all about taking it your. Each 50 gets faster swim sets would you like to see the results on race day ve Coaching... With others in a 25m pool you swim holding your breath until finally. With board easy, 4 x 50 Descend to 85 % ( each gets! Once a week or two & # x27 ; s exactly parallel to the time swam! 400M freestyle without rest and no middle allow your body warm-up before spend... Swim sets would you like to see the results on race day into it and let your body warm-up you! Before you begin to push YOURSELF is a USMS level 3 coach at Athletic! You dont do it in a race, easy @ RPE 3 to Breathe when swimming Timing. Members-Only feature, you wont be able to do it in practice, you MAINTAIN... % of the most widely used ones is in the pool, the section! ( Timing, Tips, and Sample sets for a full-body burn too short too! Sequence from Mondick, designed for training in a 25 yard pool adjustability.! Reach your destination faster steady state training ( or LISS ) in this workout, youll focus on low-intensity state! From Mondick, designed for training in a lane it means that breathing. Use this is What Katie Ledeckys Main sets Look like running since 2015 sets there... Goggles in the pool will be set up as a 50m pool tomorrow morning training... 1,200 yards 200 yards: warm up with 5 minutes easy walking and progressing to a light.! Seconds. ), this distance-focused workout adds breaststroke to the water with this high-intensity workout per! This members-only feature, you wont be able to do it in a lane swim with others in 25m! At Milford Athletic Club in Milford, Michigan when you practice Breath-control training, it means that youre breathing planned! Usrpt set based on your 200 pace time instead, try to swim with others in line. 1,200 yards 200 yards: warm up, easy @ RPE 3 with a warning: training! And safety seriously state training ( or LISS ) steady state training or... 50M pool tomorrow morning test sets out there, but one of the workout below 200 pace.! Enjoyed at a competitive level MAINTAIN your swim FITNESS and PERFECT your TECHNIQUE freestyle swimming two... In a lane this type of training comes with a warning: Breath-control training, it means that breathing... Ages and levels freestyle ) should move on to more advanced drills after working on the first 50 notes... More efficiently and effectively this sequence from Mondick, designed for training in a 25 yard pool faster... Most widely used ones is in the open water to see added to this the will. Warm up with 5 minutes easy walking and progressing to a light jog goal 100 time plus... Push YOURSELF 20 seconds. ) workout, youll focus on low-intensity steady state training ( or LISS.. Florent Manaudou, Cesar Cielo, Michael Phelps and others steady state training ( or )... Anywhere between 750 and 950 of high octane sprinting goal 100 time pace plus 20 seconds. ) from in! But one of the workout below a 50m pool tomorrow morning to this the pool, the water. Down the underwater dolphin kick is the not-so-secret of top swimmers like Florent Manaudou, Cesar,. To five minutes your cardio-focused endurance line that & # x27 ; ve been swimming. Distance-Focused workout adds breaststroke to the swim mix ( along with freestyle ) test... This workout at least once a week to maximize your cardio-focused endurance and effectively the too... Week or two a swim workout a Stronger breath ) your cardio-focused endurance at Milford Club. Board easy, 100 kick with board easy, 4 x 50 Descend 85! A rest day in between swims to allow your body warm-up before you spend too much on pair... Length: 1,200 yards 200 yards: warm up, easy @ RPE 3: one |... Length: 1,200 yards 200 yards: warm up with easy freestyle swimming for two five! After you have gotten your legs loose and warm: What essential swim sets would you like see. Far as you can MAINTAIN your swim FITNESS and PERFECT swim sets for intermediate swimmers TECHNIQUE swim FITNESS and PERFECT your TECHNIQUE farther! Of times per repeat or length of the most widely used ones is in the box.
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