Swim and triathlon coach Craig Strong offers tips for strengthening your freestyle stroke in the first installment of our new series on building fitness skills.

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Here are what I consider to be the seven most important aspects of freestyle to focus on. These swim tips apply to everyone—fast and slow, beginner and advanced, pure swimmer and triathlete.

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Competition Survival Kit Tag. Before the first competition we gathered all of these items and put them into custom cups we found at the dollar store. This tag was tied to the outside and the girls loved them!

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3000 yard increased heart rate

"This week's swim training plan focuses on Aerobic Endurance. After having completed the previous two week's you should now be starting to feel the benefit..."

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