try this :- 4 Ways To Improve Freestyle Kick | Front Crawl Swimming Tips For Triathletes - YouTube
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To change things up over the autumn/winter I was thinking about doing sessions dedicated to each stroke; fly, back, breast, freestyle I’m kinda hoping that there is benefit to my freestyle come spring but okay if there isn’t. Any pointers on how to put together non-FS sessions?
I’ve never been keen on single stroke sessions, but that comes from kids who may miss the “fly” session that week for example and its more fun to mix it up. Typical session would be 10-20% kicking, 40-50% frontcrawl 30-40% strokes. As they get older and specialise it could end up 20% kick, 20% others , 60% form (FF) stroke
Simple session planning
WU
200 FC easy
200 kick (choice)
200 pull
200 choice, building
BUILD
16x25 DPS focused 7/10 off 10sec rest (FF/FC)
MAIN
800m - 1800 of session focus
ie
16x25 IM order hard to half way
200 easy back DPS
2x 3x50 Fly/Bk, Bk/Br, Br/FC - turn focus, 200 IM pb pace
or
16x100 IM order or IM’s Aerobic pace
or
Broken 200IMs every 50 take a minutes rest @ target pace
Mix it up with intensities but don’t be afraid to go hard.
CD
400m choice , inc. 200m Kicking
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Got an hour session today, used my old
800m warmup 200s FS/Breast&Back/PB 66s/6x33 sprints
Then 9x200m alternating FS and pull/paddles with my dodgy flip turns
I noticed a guy in the next lane pushing off with me occasionally, wondered if he was one of those guys who try to race me. Then I noticed he was breathing left so he could watch me. 
. Later this guy starts with “have you ever tried swim golf?” apparently my stroke rate is too high for triathlon… hmm. Nice enough old guy but yeah. 
I guess that’s Swolf. But as my Garmin is showing, I’m averaging 17 strokes per length. Even if I was doing these 198m in 3:00 (more like 3:15-3:40) that is still only 33 strokes per minute.
On the positive side, my 6x33m sprints are down to 28s
Never listen to old guy in the next lane 
That 17 strokes is actually 33-35 SPL in real money and is high but thats nothing to do with SR iirc yours wasn’t far off 60 and thats not too bad, could be higher but get the count down first by improving your body position and the amount of water you can move backwards.
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Thanks for the sense check 
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I’ve been here before… however this winter I really must sort out my swim. To be honest it’s getting embarrassing to be so far back out of the water.
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just going to put this on here - taken from Swim SouthEast FB page.
many of us in the 65-60m a/g would be happy with that time!!
" Masters 1,500m Championships @ K2
Full report and results are on at https://www.southeastswimming.org/masters/masters-results/ but we couldn’t ignore the amazing swim by Jane Asher when she set a new European Record for the 85yrs and over group in a time of 34:29.59 beating the previous record of 42.30.27 set in 2006 by Willy Van-Ryjsel."
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Following in from my short comment about my first 5k on Saturday in the random race thread, I finally had a chance to delve into my splits.
As I knew to be the case, a fairly solid negative split. Really not sure what happened there, as there was no obvious increase in effort. The pace just seemed to get quicker!
I would have liked to have been swimming 8:20’s per 500, which is 1:40/100 pace, but as soon as I arrived and saw the high sides on the pool I knew from other pools I’ve swam in that it was going to cost me an extra second or two per 100. I’m really happy though. A few weeks ago I felt I had no chance swimming anything near 1:40-1:45 pace over a 3.8k, whereas I’ve now done that in a fairly slow pool over a longer distance. Just need to keep the practice up! Getting close to the hour, at least in the low 60s, might not be entirely out of the question now.
500m splits…
8.31 - 8.31
17.05 - 8.34
25.37 - 8.32
34.09 - 8.32
42.36 - 8.27
50.58 - 8.32
59.22 - 8.24
67.49 - 8.27
76.18 - 8.29
84.39 - 8.21
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so work on a sub 6 for 400 and to start do a broken 400 though, start with 16 x 25 with 5 seconds turnaround at 22 seconds, them 8 x 50 off 55 holding 45s then off 50s then 100s holding 1:30 off 1:45 , then 1:40 then 1:35 and try and do 2 x 200 with 20 seconds between holding sub 3. Only do these sets when feeling good, so maybe plan it for every Wednesday but don’t be afraid to think, too tired today and do something else. Have a plan B, or if you show up on a Monday feeling good, drop this in instead of the planned session.
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That is similar to what I call USRPT but really isn’t but was inspired by them, like how people use FTP I guess 
I did a lot of this prior to Outlaw 2017 when I had for me a good swim (lots of long aerobic stuff too).
I would have an idea of what is tough but realistic to hold, do 30 x 25m on at target pace, 25m easy off say 65s. (I did it like this as where the pace clock is at one end, flat against the wall so impossible to accurately see when to go). Then move that up to 30 x 50m, nx 100m and so on. As I got fiter and was able to extend the distance per rep at target pace I would then do another session where I would go back to 25m reps but faster than target pace. One reason I liked this was it was easy to know when to up the pace based on RPE for a completed session. No need to mess about with a CSS test to find out I am now fitter. I know that jut go faster for he same pace or further at that pace.
I suppose it is like what I am doing now except I am targeting SPM while holding decent SPL. Then extend the distance once I get up to 60SPM holding decent SPL.
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basically how I work with a swimmer. break it down, build it up and repeat. No books being written here 
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Upping my swim volume in the final weeks to Barcelona as there has been fckall volume for ages. 2970m today.
198 fs @1:45
200 breast/back
3x66 PB progression 1:53 → 1:34
6x33m sprints (saw a 25s 33m in there)
66m @1:40
132m @1:42
Then 2x990 @1:49
I’m looking for race day reassurance really, watch said 18mins for the 990, and felt easy so think I’m on course for sub 1h10m?
Is there any way to know if I’m going too hard on the swim leg, and that I’d benefit from and easier swim? (Other than trying on race day!)
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On race day all I could think of is something liek a tickerX that records HR and you can look at it after? In training could you measure HR after each long rep and over a few sessions see what paces do what to it?
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I got dodgy data today as ny watch reset to a 25m pool when I tried to start w Workout. Some checking through the Garmin stats it seems to have added one length in my warm up then taken it away at the end of my warm up, then put three or four rests into a continuous swim so hoping it hasn’t missed any lengths.,so I have 1782m in 32m40s with HR varying 144-151 likely due to traffic and drafting.
I\ll be expecting to view at 120-130 HR and run at 130-150. If that’s any guide?
I think you want a few more data points to get an idea of what HR goes with what effort/pace and then try and tally that with the RPE you’re after. That’s probably of no help at all is it?
Well by RPE I’ve always thought I was fine and dandy while everyone else looks traumatised, but then by RPE I thought I was fine at the marathon after 2hrs yet was dying 20mins later.
Last year I was 149hr for 3875 in a 25m pool, 1:45/100 before the virtual bike and run
It’s putting that HR for that swim in the context of an IM and I would want to back off from tha a bit. Not aimed at you at all but I think too much pacing in all disciplines is done in a single sport context
Is this the place for pool rage stories?
So, lanes have narrowed recently as they brought back “general swim” so instead of double lanes, we’re back to slow medium fast single lanes. I’ve booked my 1hr slot, a lot of clingers on still in the pool so maybe I’m the only one still booking. I get in, pretty soon there 4 other guys 2 ladies and I’m the fastest. As usual the two ladies always make way, and the guys never do - nothing unusual there. I tap one guys toes but he doesn’t even pause at the wall, so I pass him in the centre following the black line. He does not like this. Stands up and stares at me as I disappear up the pool. I have to pass everyone like this, two or three people per lap so there are often three abreast - a bit of a squeeze especially if certain swimmers aren’t making room. Eventually my wrist hits his and its too much for him. He stands up and raises his hand to halt me, and proceeds to tell me what an asshole I am…after a frank exchange of opinions, I call the lifeguard over to “adjudicate” but he runs off to another lane and she wants to leave it. 
I get pissed off as much as the next swimmer but it’s rare to have some confront me like that. It’s like road rage, I don’t understand why people think they will get a result if they simply open up on a complete stranger. They’re far more like to get buried in a shallow grave than get agreement.
If they can’t post up the rules of etiquette they should just have a big sign “If you can’t handle being touched or passed, get the fuck outta here.”
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meanwhile, nice lane to myself today at Guys
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