50+100+150+200+200+150+100+50 -Take 10-30 seconds between swims -Count your strokes each length on way up. -Try to maintain or lower your stroke count on way down while keeping same pace.

Another fun set that you can play with is free golf. For example: 6x50’s Free on 1:05. For each 50, count your strokes AND check your time. Add these 2 numbers together to get your golf score. Try to lower this score through set. The tricky part is, trying to add speed without adding strokes, or subtracting strokes without sacrificing speed.

Consistently incorporating stroke counting into your workouts will, over time, help you to swim longer (or “taller”) in water, and use less energy to go same speed or even faster. And for those that don’t consider swimming to be their strength in a triathlon, this saved energy is sure to translate into a better bike and run!

The way to obtain these benefits is to practice bilateral breathing as much as possible. Often in my evening group I will have swimmers breathe every 3 or 5 strokes as part of a drill or warmdown. But by no means should this practice be limited to drill sets or long warmdowns! It will feel awkward at first, sure. But awkwardness is easier to deal with than you may think. Regular practice of rolling to both sides to breathe will remedy this before you know it.

Some tips on how to practice bilateral breathing while keeping it interesting:

1.Breathe to your right side on one length and to your left on next. That way you get oxygen you need but still develop a symmetrical stroke. 2.Breathe to your weaker side on warm-ups, warmdowns, and slow swimming sets. 3.Experiment with 3 left, 3 right or 4 left, 4 right until you find a comfortable pattern

Keep goal in mind each week of breathing about same amount to one side as other over course of any week of swimming. Most of all, enjoy your swim and don’t get too hung up on being exact!