Swimming Technique Improvement

15 items · Health · Medium difficulty · 45 min

Sharpen your stroke, breathing, and pacing in one focused 45-minute swim.

• 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.

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