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Improve Technique | Swim Workout

Target Distance 1000m

YOUR BEGINNER IMPROVE Technique SWIM WORKOUT

A workout that uses drills to help you focus on key areas, helping you to improve your overall technique.

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Your Swim Workout

Warm up 300 Metres

  • 3 x 100m
    Mixed
    stroke
    100m front crawl, 100m of any stroke of your choice, 100m breaststroke arms and front crawl legs

Main set 500 Metres

  • 4 x 50m
    Front Crawl
    stroke
    Count your strokes per length. Try to swim the second 25m with 1 fewer stroke. Kicking harder on the second 25m will help
  • 1 x 100m
    Front Crawl
    stroke
    Concentrate on getting the maximum out of each stroke by finishing all the way to your thigh with a strong tricep extension
  • 2 x 100m
    Punch Drill
    stroke
    A 25m with your fists clenched, then 75m full stroke. The Punch Drill is a great way to learn to ‘feel’ the water more

Cool down 200 Metres

  • 1 x 200m
    Mixed
    stroke
    Easy. Your choice of mixed strokes to finish the workout. Slowly bring the high heart rate and heavy breathing down