Guide
Build confidence for starts, sighting, drafting, and pacing so race-day swims feel controlled.
Sighting, drafting, and maintaining rhythm in chop are the biggest performance multipliers outside the pool.
Put this guidance into practice with structured swim training in the DuoSwim App.
Avoid going redline early. Settle into strong, sustainable effort then build as gaps appear.
Keep volume lower, include short sharpeners, and rehearse race-specific cues. Prioritize confidence and control.
Action Plan
Avoid These Mistakes
Progress Checklist
Short reads to help you apply this guide faster.
stroke rate vs distance per stroke
Learn when to increase tempo, when to lengthen stroke, and how to balance both for race pace.
100m freestyle sprint sets
How to structure sprint workouts that build top-end speed without trashing stroke mechanics.
fastest 100m freestyle times
Break down split strategy, stroke rate, and speed control from elite 100m freestyle performances.
Practice regular sighting, choose landmarks early, and keep a stable breathing pattern.
At least a few race-specific workouts are strongly recommended to practice sighting and pacing.
Reduce volume, keep some pace touches, and avoid hard fatigue in the final 48 hours.
Start with your swimming goals and current pace. DuoSwim creates a personalised swimming plan to help you train with purpose.
