How to Adjust Your Freestyle Training for Speed vs. Endurance

Freestyle, or front crawl, is the most versatile and widely used stroke in competitive and recreational swimming. Whether you're sprinting a 50-meter dash or preparing for a long-distance triathlon, your training must align with your specific performance goals. To improve effectively, you need to understand how to adjust your freestyle training for speed vs. endurance — because these goals require very different strategies.

This article breaks down how to tailor your workouts, technique focus, and energy systems based on whether you're training for speed or endurance.

🧠 Key Differences: Speed vs. Endurance in Freestyle

Aspect	Speed Training	Endurance Training
Distance Focus	50–200 meters	400 meters and up
Stroke Rate	High turnover	Moderate turnover
Intensity	Max effort, short duration	Moderate effort, long duration
Rest Intervals	Longer recovery (1:1 or more)	Shorter rest (1:2 or less)
Technique Emphasis	Explosive starts, fast pull/kick	Efficiency, pacing, breathing rhythm

🏊‍♂️ Adjusting for Speed Training

1. Short, High-Intensity Intervals

Focus on sprint sets like:

• 8×25m at 100% effort, rest :45

• 4×50m from a dive, goal: max breakout and tempo

These sets train the anaerobic energy system and improve explosive power.

2. Power-Based Drills

• Resistance swimming (with drag chute or parachute)

• Band sprints or vertical kicking

• Start and turn drills for explosive pushes

3. High Stroke Rate and Aggression

Train to increase turnover while maintaining form:

• Use a tempo trainer to increase stroke rate by 3–5 bpm

• Focus on sharp catch and quick recovery

4. Strength and Dryland Integration

Incorporate dryland work 2–3x/week:

• Explosive training: jump squats, medicine ball slams, pull-ups

• Short rest, high-output movements

🏋️‍♀️ Adjusting for Endurance Training

1. Aerobic Base Sets

Build aerobic capacity with long sets:

• 3×800m @ moderate pace, 1:00 rest

• 5×400m descending effort

These enhance aerobic efficiency and teach pacing discipline.

2. Technique and Distance Per Stroke (DPS)

• Focus on stroke economy: more meters per stroke with less effort

• Use drills like catch-up freestyle, fingertip drag, and closed-fist swim to refine form

• Integrate regular stroke count work (e.g., 4×50m holding 15 strokes per 25m)

3. Controlled Breathing Patterns

• Train breath control to manage fatigue:

  • 3/5/7 breathing ladder

  • Hypoxic 25s or 50s with breath holds

4. Threshold Sets for Pace Management

Examples:

• 6×100m @ threshold pace with :10 rest

• 3×300m holding even splits

These simulate race conditions and improve sustained effort.

🧩 Combining Speed and Endurance in One Week

Even if you're focused on one goal, your plan should include elements of both to maintain overall balance and prevent plateaus.

Example Weekly Breakdown:

Day	Focus
Monday	Technique + Aerobic base (endurance)
Tuesday	Speed sets + starts
Wednesday	Recovery + drills
Thursday	Threshold endurance sets
Friday	Sprint intervals + resistance
Saturday	Long swim or open water simulation
Sunday	Rest or light kick/pull session

🏁 Final Thoughts

Training freestyle for speed and endurance involves distinct methods — but both rely on solid technique, consistent practice, and smart recovery. Sprinting sharpens your explosiveness, while endurance builds control and pacing. The key is to understand your goal and design your sets, intervals, and drills accordingly.

Whether you're targeting a sub-60-second 100m or swimming your first 2K open water race, training with intention will get you there faster — and more efficiently.