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Improve Technique | Swim Workout

Target Distance 1500m


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
    100m front crawl, 100m of any stroke of your choice, 100m breaststroke arms and front crawl legs

Main set 900 Metres

  • 6 x 50m
    Front Crawl
    Count your strokes per length. Try to swim the second 25m with 1 fewer stroke. Kicking harder on the second 25m will help
  • 2 x 100m
    Front Crawl With A PULL
    Loosen up before the second block work. Using your pullbuoy will help you to keep your hips higher and recover well
  • 2 x 100m
    Punch Drill
    A 25m with your sts clenched, then 75m full stroke. The Punch Drill is a great way to learn to ‘feel’ the water more
  • 1 x 200m
    Front Crawl

Cool down 300 Metres

  • 2 x 150m
    Mixed Easy
    Your choice of mixed strokes to nish the workout. Slowly bring the high heart rate and heavy breathing down