Freestyle Paces | The Different speeds and styles to swim Freestyle

Your swimming pace will correspond to intensity of your swim and directly affect your HR.
Recovery Pace (70%)
Aerobic Pace (70-75%)
Open water Pace (75-80%)
Long Distance Pace (80-85%)
Mid Distance Pace (85-90%)
Sprint Pace (90-95%)
These paces correspond to more scientific swimming pace like EN1/2 and SP1/2/3 and so but thats the not the purpose of this post
In swimming we have 7 training categories;
REC/ EN1/ EN2/ EN3/ SP1/ SP2/ SP3 each one of them corresponds to a swimming intensity, target heart rate and rest period.
In this video a simpler way to look at it and will help you construct your training easier. Having different paces is a good way to train specific heart rate zones and mimic RACE FEEL in practice.
What would typically change between one pace and another is stroke rate, kicks/stroke cycle, cadence of breathing and power of pull/ kick.
For example in the Recovery, Aerobic and OW paces I use a 2 beat kick, breath every stroke cycle but increase my pulling power and SR slightly from each pace.
Long Distance I use a 4-beat kick, breath every stroke cycle, increase my pulling power and SR slightly than OW pace.
Mid Distance, I use a constant 6-bit kick, breath every stroke cycle, increase my pulling power and SR than Long Distance.
Sprint Pace, I shift the recovery to straight arm for more power on the pull, increase the power of pull and kick, & will generally limit my breath as much specially on 50s
Bonus;
Stroke Rate Training Pace, is where your ultimate focus is on fast arm rotations regardless of technique, trying to build new neuron connections to adapt a faster stroke rate.

[@zz94400]

Very good vidéo man!congratulations

[@islamabdouu]

Thanks!

[@DarwisRian]

Masyallah, thanks for example brother💪🏊‍♂️🙏

[@islamabdouu]

You're most welcome! Thanks for watching :)

[@maxhim64]

But how do you know your 100% and then choose the right swimming pace?

[@roshanbasu2732]

100% is all out. Literally swim as fast as humanly possible. 90% should feel a bit easier but you should begin breathing heavy after like 100m. You shouldn't be able to hold it for >2 or so minutes. 80% should feel pretty easy, but not slow. Just a nice pace where you can breathe but arent going to get tired immediately. 70% should be really relaxed, you could hold it for a long time.