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Caroline
Started the Marathon Plan
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Freestyle
Freestyle drills, breathing, pacing, and speed development.
Freestyle
Freestyle catch drills that actually improve your pull
Use high-transfer catch drills to hold water better and improve pace without extra fatigue.
6 min read
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.
7 min read
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.
6 min read
Freestyle
Sprint set design for better 100m freestyle speed
How to structure sprint workouts that build top-end speed without trashing stroke mechanics.
7 min read
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.
7 min read
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.
6 min read
Freestyle
How to fix freestyle breathing when you always feel rushed
Timing drills that reduce panic and help you breathe without breaking rhythm.
5 min read
Freestyle
How masters swimmers can structure a 12-week progression block
Build your season with clear mesocycles, benchmark sets, and recovery checkpoints.
8 min read
Freestyle
How to negative split your 400m and 800m
Pacing models and set examples to finish stronger while staying controlled.
7 min read
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.
6 min read
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.
8 min read
Freestyle
Swim technique video review checklist for faster feedback
Use this checklist to analyze body line, breathing, and catch mechanics from simple phone footage.
6 min read
Freestyle
Kick set programming for more speed and better body position
Build smarter kick sets that improve propulsion and support stronger freestyle mechanics.
6 min read