Swimming Technique Improvement

Check pool safety and set session goals

Confirm lifeguard, lane choice, water depth and pick 1-2 technique targets.

Start warm-up routine

Prepare muscles and joints with easy aerobic effort and mobility.

Swim easy freestyle 200m continuous

Keep smooth tempo, long strokes, and relaxed breathing.

Do 4x25m kick with a board at steady tempo

Maintain a flat body line and steady kick; rest 20-30s between reps.

Perform 4x25m scull or pull drills focusing on 'feel'

Use sculling or pull buoy to improve catch and mid-pull pressure.

Run a stroke technique checklist between sets

Quickly scan entry, catch, pull, kick and body rotation each lap.

Practice high-elbow pull drill for 6x25

Slow tempo, emphasize early vertical forearm and a strong finish.

Do catch-up drill 4x25 to improve timing

Pause the lead arm until the recovering arm 'catches up' each stroke.

Complete single-arm freestyle 4x25 to build rotation

Keep the non-working arm at your side; focus on balance and rotation.

Begin breathing pattern sets

Work on consistent exhale timing, head position, and bilateral balance.

Do bilateral breathing set: 6x50, focus steady exhale

Breathe every 3 strokes; fully exhale underwater to reduce gasp.

Try controlled hypoxic set: 4x25 (limit breaths to 3-5)

Short hypoxic reps to train efficient exhale and breath timing.

Set lap targets: 6x100 at aerobic pace and record times

Aim consistent splits; adjust pace to meet each 100m target.

Perform technique-focused main set: 8x50 (drill/sprint alternate)

Odd 50s focus on drill, even 50s near sprint; rest 20-45s between reps.

Cool down: swim easy 200m and stretch shoulders

Finish with relaxed strokes and gentle shoulder mobility on deck.