Thanks for Staying in Touch!

Welcome Back Freshie!

Two swimmers swimming towards the camera in an outdoor pool, on a sunny day. Clear blue water and several swim lane ropes are in the frame.
Hi, thanks for letting us know you are still interested in hearing from us at Fresh Freestyle. As a thank you, here is a short and fun swim set you can add to your training routine, either as a standalone workout, or a tuneup before your regular set.

As usually feel free to email us at with any questions or needs.


Just Swinging Along – Speed & Stroke Length Combined Practice

3 x 3 x 50 easy: Each 50 choose a stroke thought for the duration. Relaxed head position, weightless arm extending forward, no bubbles on hand entry, swim on wide tracks, etc. Maintain stroke thought for duration of each 50 if mind wanders.

Main set:
2 Rounds of
10x 50, rest 10 breaths between each.
1-5: Begin at relaxed recovery, and each round, increase the speed of your recovering arm. Take note of your stroke counts and times at each extreme (#1 with slow recovery & #5 with fast recovery)
6-10: Repeat the set, this time try to keep the same stroke count as you increase the speed of arm recovery. Will require a bit more “oomph” with each stroke. Emphasize core rotation to increase stroke power.

CoolDown: 100-200 relaxed pace, rotating stroke thoughts, pause as needed.