FREESTYLE
| Distance | Pattern | Pace |
| 25 yards | As few as possible | Sprint |
| 50 yards | Every 6 or 8 | Sprint |
| 100 yards | 2-2-4 Build 1st 50 or every 3rd (Bilateral breathing). | Spirit 3rd lap Last lap takes care of itself. |
| 200 yards | 2-2-4 or 2-2-3 or 2-2-2-3 Build 1st 100 | Sprint 3rd 50 Last lap takes care of itself. |
| Starts | No too deep Kick and streamline Do not breathe 1st stroke |
| Turns | Accelerate inside the flags Snappy flip turn Streamline and kick off wall Do not breathe 1st stroke |
| Finishes | Accelerate inside the flags Do not breathe last 5 yards Reach and touch the wall underwater - no extra stroke |
| 100IM | Breathe 2 down - 1 up in the fly Build your backstroke Faster pace on breaststroke - stretch & streamline Finish strong in freestyle and remember your breathing pattern Good transitional turns Do not breathe last 5 yards at the finish |
| 200IM | Breathe 2 up, 1 down in fly Build the 1st lap and sprint 2nd lap of each stroke Remember your zones - accelerate in and out of all turns Good transitional turns - long streamlines off all walls Stick to your breathing pattern and do not breathe last 5 yards in freestyle |
BREASTSTROKE
| Distance | Breathing Pattern | Pace |
| 25 yards | Every stroke | Sprint |
| 50 yards | Every stroke | Sprint |
| 100 yards | Every stroke | Build 1st 50 Sprint 3rd lap Last lap takes care of itself |
| Starts | A little deeper than freestyle 3-2-1 pulldowns Accelerate inside the flags |
| Turns | "Karate chop" - telephone call" Touch with 2 hands Snappy flip A little deeper than freestyle 3-2-1 pulldowns |
| Finishes | Accelerate inside the flags Stretch for the wall - do not take an extra stroke Always touch with 2 hands under water |
BUTTERFLY
| Distance | Breathing Pattern | Pace |
| 25 yards | As few as possible | Sprint |
| 50 yards | 2 down - 1 up | Sprint |
| 100 yards | 2 up, 1 down or every other | Build 1st 50 Sprint 3rd lap Last lap takes care of itself |
| Starts | A little deeper than freestyle Long streamline and dolphin kick hard to surface Do no breathe the first stroke |
| Turns | "Karate chop" - "Telephone call" Touch with 2 hands A little deeper than freestyle Long streamline and dolphin kick hard to surface Do not breathe the first stroke Accelerate inside the flags |
| Finishes | Do not breathe the last five yards of your race Accelerate and charge the wall Always touch wall underwater with two hands Reach for the wall Do not take an extra stroke on your finish |
BACKSTROKE
| Distance | Breathing Pattern | Pace |
| 25 yards | As few as possible | Sprint |
| 50 yards | 2 down - 1 up | Sprint |
| 100 yards | 2 up, 1 down or every other | Build 1st 50 Sprint 3rd lap Last lap takes care of itself |
| Starts | Hands on gutter Long streamline 2-4 dolphin kicks then flutter Strong breakout stroke - 1 arm only |
| Turns | Accelerate inside the flags Know your stroke count from the flags without looking for wall Snappy flip Long streamline 2-4 dolphin kicks then flutter Strong breakout stroke - I arm only |
| Finishes | Accelerate inside the flags Know your stroke count Last stoke-head goes back and kick Charge the wall Always touch wall under water Do not breath the last 5 yards YES, even in backstroke! |
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