Game version
Pool-deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Steady Long Swim With Stroke Count
Swim long and steady while you keep your stroke count the same on every length.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Swim 400 freestyle at a steady pace.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 20 min
- Players
- Just you
- Space
- Pool
- Bring
- Pool, pace clock
- Level · skill
- Advanced · Endurance
The steps
How it works
- Swim 400 freestyle at a steady pace.
- Count your strokes on every fourth length.
- Try to keep that number the same to the end.
- Rest 1 minute and swim 200 more.
Coaching point
Hold your shape when you get tired.
Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the pool deck like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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