Swimming: Technique

Swim 12 x 25mts with 20 sec rest after each length using two different strokes of your choice. Change stroke every 3rd length. Easy Effort.

Swim 7 x 50meters FC Catch-Up Drill with 30sec rest or different stroke drills of your choice. (see Technical Section for more information). Moderate Effort.

Swim 300mts with a mix of FC & BC or strokes of your choice with 2min rest at the finish. Easy Effort.

Swim 3 x 50mts FC Finger Touch Drill: 3 x 50mts BR Long Glide: 3 x 50mts Double Arm BC with 20sec rest after every 50mts. Moderate Effort.

Kick 4 x 25mts FC with a large float: Pull 2 x 25mts FC with a pull buoy: Swim 4 x 25mts FC with 10sec rest after every 25mts. Recovery Effort.

Swim 300mts with a mix of FC & BR or strokes of your choice with 2min rest at the finish. Easy Effort.

Swim 6 x 25mts FC as half length closed hands and half length full stroke: Swim 3 x 50 BR as Two-Kicks & One-Pull: Swim 2 x 75mts BC as Double Arm Backstroke with 20sec rest after every distance. (see Technical Section for more information). Easy / Moderate Effort.

Kick 250mts with a mix of two different strokes. Easy / Recovery Effort.

Swim 300mts with a mix of FC & Single Arm FLY or strokes of your choice (see Technical Section for more information) with 2min rest at the finish. Easy Effort.

Swim 9 x 50mts with a mix of strokes and drills of your choice (see Drills folder for more information) with 20 sec rest after every 50mts. Strong Effort

Swim 10 x 25mts alternating lengths FC & BC with 20sec rest after every length. Easy / Recovery Effort.

Swim 400mts Reverse Medley i.e. 100mts FC,BR,BC,FLY with 20sec rest after every 100mts. When swimming FLY use a stroke drill. Easy / Moderate Effort.

Drill 18 x 50mts @ 90sec turnaround using two different drills on three different strokes of your choice. Pulse 130 - 150 bpm (take extra rest if needed). Moderate Effort.

Swim 200mts continuous BC using at least one drill. Easy / Recovery Effort.

Swim 300mts continuous as 75mts FC: 75mts BC: 75mts BR: 75mts FLY Catch-Up Drill. Easy Effort.

Drill 24 x 25mts @ 45sec turnaround using three different strokes and two different drills on each stoke. Pulse 130 - 150 bpm. Moderate Effort.

Swim 12 x 50mts as 6FC @ 70sec and 6BR @ 90sec Easy / Recovery.

Swim 2 x 200mts continuous as 50mts Swim, Kick, Pull, Swim (SKPS) using two different strokes. Easy Effort.

Drill 12 x 50mts on your number one stroke using all six drills from the Technical Section. Moderate Effort.

Swim 2 x 100mts FC: 2 x 75mts BC : 2 x 50mts FC : 2 x 25mts BR with 60sec rest after each distance. Easy / Recovery Effort.