Maximize your stroke economy and become more efficient in the water by gliding with each stroke. Each time you reach with one hand, right or left, it counts as one stroke. An advanced triathlete will take 15-18 strokes to swim one length of a 25-yard pool. An average triathlete will take 18-24. After your warm up, count your strokes and see where you are at.
Swim 200 yards to warm up. Now swim 25 yards, counting your strokes. Rest as needed, and then repeat three more times, trying to reduce the number of strokes each set. Afterward, perform two sets of 500 yards. Then do four sets of 25 yards, counting your strokes again. Finish with an easy 200 yards to cool down.