Saturday Swim Session: Technique and Drills

Technique drills are a great way to enhance your swim technique.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m Warm Up;
  • 8x 50m (25m Drill/25m Swim);
  • 150m Easy swim focusing on Tech;
  • 8x 50m (25m Drill/25m Swim);
  • 150m Easy swim focusing on Tech;
  • 200m Cool Down; (1,500m)

Option B

  • 400m Warm Up;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 200m Cool Down; (2,200m)

Option C

  • 400m Warm Up;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Easy swim focusing on Tech;
  • 200m Cool Down; (3,000m)

Start the workout with a Warm Up covering 200m (Option A), 400m (Option B & C). During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.

Next up is a set of eight reps (Option A) or twelve reps (Option B & C) 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set. Do the drills below twice through for Option A for three times through for Options B and C:

  1. Kick On Side (left side)
  2. Kick On Side (right side)
  3. 6/1/6
  4. 6/3/6

After this set swim a nice relaxed 150m (Option A) or 200m (Option B & C) where you focus on your technique. Keep things nice and smooth, relaxed and efficient. There is no race. Make sure you take the fins off for this set.

Repeat the last two sets twice for Option A & B or three times for Option C.

All three workouts have a 200m cool down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.

If you would like further advice feel free to contact Coach Ray.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 6 months ago.

Saturday Swim Sessions – 4 Weeks to a Faster 1,500m with only 4km per Week: Week 4

Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.

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