Your browser is not currently set to accept Cookies or another program set to block cookies
IE 8 is not supported. You are using an UNSUPPORTED version of Internet Explorer

Improve Technique | Swim Workout

Target Distance 1200m

YOUR INTERMEDIATE IMPROVE Technique SWIM WORKOUT

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

Print your plan

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 700 Metres

  • 6 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
  • 2 x 100m
    Front Crawl with a Pull
    stroke
    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
    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 Easy
    stroke
    Your choice of mixed strokes to finish the workout. Slowly bring the high heart rate and heavy breathing down