Freestyle
Freestyle drills, breathing, pacing, and speed development.
Freestyle
Stroke-Specific Swim Training Guide
Use targeted freestyle, backstroke, breaststroke, and butterfly workouts to improve speed and efficiency.
Freestyle
How to practise the freestyle catch with Catch Scull
Follow DuoSwim’s Catch Scull drill with a pull buoy. Learn what to look for at the elbow and hand, and where to find the demonstration in the app.
Freestyle
Stroke rate vs distance per stroke: what to prioritize
Learn when to increase tempo, when to lengthen stroke, and how to balance both for race pace.
Freestyle
Drills vs main set: the right balance for faster swimming
Find the optimal split between technique drills and race-relevant main work for your level.
Freestyle
Sprint set design for better 100m freestyle speed
How to structure sprint workouts that build top-end speed without trashing stroke mechanics.
Freestyle
The fastest 100m freestyle times and what swimmers can learn from them
Break down split strategy, stroke rate, and speed control from elite 100m freestyle performances.
Freestyle
5 pacing mistakes that stop swimmers hitting PBs
Most plateaus are pacing problems. Learn the common errors and simple fixes you can apply this week.
Freestyle
How to fix freestyle breathing when you always feel rushed
Timing drills that reduce panic and help you breathe without breaking rhythm.
Freestyle
How masters swimmers can structure a 12-week progression block
Build your season with clear mesocycles, benchmark sets, and recovery checkpoints.
Freestyle
How to negative split your 400m and 800m
Pacing models and set examples to finish stronger while staying controlled.
Freestyle
Your 7-day taper-week swim plan before race day
A practical taper template to keep feel for the water while arriving fresh for race execution.
Freestyle
1500m pacing strategy: how to hold speed across the full distance
Use split targets and effort anchors to prevent fade and finish strong over 1500m.
Freestyle
Swim technique video review checklist for faster feedback
Use this checklist to analyze body line, breathing, and catch mechanics from simple phone footage.
Freestyle
Kick set programming for more speed and better body position
Build smarter kick sets that improve propulsion and support stronger freestyle mechanics.