Bronte’s Fast Friday Freestyle Set

05 March 2021
Bronte Campbell at home sunset

In celebration of International Women’s Day on Monday 8 March, Bronte Campbell presents this week’s Fast Friday Freestyle iSwim set.


Campbell – Australian Dolphin #716 – is from a swimming dynasty, and alongside her sister Cate, they have been a part of the elite swimming landscape for many years.


The 26-year-old has had a celebrated career in swimming, focusing on 100m and 200m freestyle events. She is currently preparing for her third Olympic Games in Tokyo this July.         


Her highlights include a gold medal at the 2016 Rio Olympic Games in the 4x100m event – a race where they set a new world record – and three gold medals at the 2018 Gold Coast Commonwealth Games in the 100m freestyle plus the 4x100m relay and medley events. 


Bronte's set is an excellent high intensity workout, perfect for those swimmers who love to mix it up with some fast freestyle. 




  • 200m easy swimming
  • 2 x 50m 15 max sprint and swim through
  • 200m easy pull
  • 2 x 50m pull – 15m max effort and easy swim through
  • 6 x 50m drill
  • Speed drill consisting of 12 kicks – one powerful stroke, 12 kicks/2 strokes, 12 kicks/3 strokes for each 50m

Main Set

  • 4 x 50m max effort on 3 minutes
  • 200m easy swimming
  • 3 x 50m – first 35m max effort/last 15m swim through on 2:30min
  • 200m easy swimming
  • Final 2 x 25m maximum effort with 25 easy swims through on 1:30

Cool Down

A choice of 200m to 400m of easy swimming


The video can be found in Swimming Australia’s free iSwim app. Simply download the app from the App Store or Google Play, open the app and head to My Swims – Training – Plan.


Check out more excellent sets with our Australian Dolphins Emma McKeonJames Magnussen and Jake Packard et al.


Was this page helpful?yesno

Thanks for your feedback.

Go back to top