The Navy SEAL Physical Fitness Guide - Uniformed Services ...

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 thepace 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 keepthe quality up." A “buildup” set like this will do great things for your endurance and sense ofpace.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 yourlong, 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 PowerFreestyle Swim: 10 x 50 m with 30 sec. rest" Begin at a strong pace. Build to race pace with a strong turn and an extrastrong finish. Try to be within 5 seconds of your race 50 meters pace, usuallyequal 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 discoveryour true maximal heart rate. If you start to die off at the end, increaseyour rest a little to keep your pace." If you are particularly strong and want to build more speed, do this set withzoomers.The Navy SEAL Physical Fitness Guide 83