SET 1 (2x)
100m BR (Glide)
100m BR (Cadence)
100m FR (Glide)
100m FR (Cadence)
For gliding set, focus on high explosiveness (kick for breaststroke, pull for frontcrawl) for each stroke, followed by long glide.
For cadence set, focus on high stroke count (pull / kick as fast as you can), but you may do it at low resistance.
Vary the strength of each stroke and speed to find the sweet spot that is suitable for you. This may take multiple tries for you to get it, so don't feel disappointed if you can't get the sweet spot at the end of this set. Keep on trying.
Total Mileage = 1900m
Download below image for easy reference during swim