This set is perfect for working on finding the perfect balance between speed and efficiency, while getting a great workout. The set is a game with yourself, making it great for keeping your workout interesting.

Warm up: 300 yd freestyle, 200 yd kick on side (no board)

Warm up pt. 2: 6×25 freestyle finish drill (splash water behind you as you bring your hand out of the water)

Optional: 200 freestyle with paddles, focusing on power all the way through your stroke

Main Set: 1×50 freestyle, long and smooth, counting strokes. Make sure to time yourself!

Add your time and stroke count together. This is your par (for example, if I got :45 seconds with 30 strokes my par would be 75)

Then, do 10x50s on an interval of 1:00. On each one try to get below your par. These should be hard and fast, but be sure not to sacrifice your stroke count!

Optional: Do the 10x50s a second time, this time with paddles. Subtract 2 from your par.

Cool down: 4x50s slow, trying to get below your average stroke count from the main set, not worrying about the time.