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

Freestyle Swim: 10 x 100 m with 45 sec. rest" Same pace approach as the 50 meter interval set. This is for advanced swimmerswith a refined stroke. It will build power, but this set should be used nomore than once every two weeks." The rest interval should be 45 seconds for this length of swim; adjust yourinterval 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 tothrottle back and have the appearance without the substance.Integrated WorkoutsFor pool training it is necessary to integrate your sets into a comprehensiveworkout. At first you will want to limit your hard sets, but as your fitness improves, harddrills can be extended. It also worthwhile alternating between anaerobic and aerobicworkouts. In this way your performance for combat swimmer operations should beoptimized.84 Swimming for Fitness