This morning, the Open Water Swim Club decided to do a whole lotta butterfly, backstroke, breaststroke and freestyle. The main set was a total of 2,800 yards, but the intervals were set so there was no more than 5 seconds rest between swim.
8 x 50 with every other 50 stroke: butterfly, backstroke, breaststroke and freestyle
8 x 100 with every other 100 individual medley
8 x 200 with every other 200 individual medley
There are 3 key advantages of doing swimming strokes other than freestyle for open water swimmers. Aerobically, mixing in butterfly, backstroke and breaststroke is a good challenge for open water swimmers. And it works on different muscle groups and breaks up the monotony of just going back and forth freestyle all the time.
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The Staff of the World Open Water Swimming Association