Breath Control Set with 3, 5 and 7 Stroke Patterns
A 3700 m freestyle session that changes the breathing pattern by length, from every 3 to every 7 strokes, to build control under load.
- Duration
- 1 h 20 minestimated
- Distance
- 3,700 m
- Effort
- 98
- Level
- Advanced
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle, breathe every 3 | 600 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 100 | 100 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Breathe every 3 strokes | 25 m | 85-92% CSS pace |
| 4.2 | IntervalEndurance Breathe every 5 strokes | 25 m | 85-92% CSS pace |
| 4.3 | IntervalEndurance Breathe every 7 strokes | 25 m | 85-92% CSS pace |
| 4.4 | IntervalEndurance Breathe every 3 strokes | 25 m | 85-92% CSS pace |
| 4.5 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalTempo Freestyle, breathe every 3, steady rhythm | 200 m | 92-96% CSS pace |
| 5.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 6.1 | IntervalSweet spot Freestyle, breathe every 3, faster | 50 m | 96-99% CSS pace |
| 6.2 | Rest | 15 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Changing how often you breathe changes how the stroke feels. Breathing every five or seven strokes asks you to stay long and relaxed with less air, and going back to every three afterwards feels easy. The aim is control and a smooth stroke at a steady pace, not breath holding.
After a long warm-up with bilateral breathing, eight 100s cycle through a pattern of 3, 5, 7 and 3 strokes per breath, one 25 m section each. Six steady 200s follow where you breathe every three and hold a constant rhythm. The 50s near the end add a little speed while keeping every three.
Never turn this into breath holding contests or long underwater swims. If you feel dizzy or tingly, stop the pattern and breathe freely. In a 50 m pool, change the pattern at the halfway mark and at each wall.
Tips
- Exhale slowly and continuously during the longer patterns instead of holding the air.
- Keep the stroke rate the same whatever the pattern.
- Leave out the 7 pattern and use 3 and 5 if you feel short of air.
Good forPoolMasters swimmingOpen water
Season phaseBaseBuild