Improve Your Swim Mechanics: Stroke Efficiency & Race Prep Techniques

Building confidence and skill in the water requires structured training, repetition, and progressive drills. This session includes two tailored workouts: Learn to Swim, which emphasizes foundational skills like floating, breath control, and streamlining, and Intermediate Swim, which builds on core techniques, integrating more advanced drills for endurance, propulsion, and efficiency.

Learn to Swim Workout

Warmup: Activating the Body for Efficient Swimming

• 3×20s Stand & Kick – Focus on proper kick technique with straight legs and pointed toes.
• 20× Burpee Bubbles – Combines controlled breath release with explosive movement to develop breath control.
• 3×10s Backfloat Sculling w/o Noodle – Develops water feel and stability for floating.
• 5× Mushroom Top to Streamline – Builds confidence in full-body immersion and improves floating to streamline transitions.
• 5× Mushroom Top Flip – Enhances body awareness and rotation ability in water.
• Repeat the set – Reinforces muscle memory and adaptation.

Pre-Set: Developing Kick Strength & Endurance

• 2× Sit & Kick, 2× Wall Kick (Alternating) – Improves lower-body propulsion with controlled movement.
• 10s Kicking to Start, +1s Each Interval – Progressive overload improves endurance and pacing.
• 20s Rest, -1s Each Interval – Encourages adaptation to reduced recovery time.

Drill Set: Streamlining & Water Proprioception

• 10× Individual Flipping w/ Noodle – Teaches body coordination and spatial awareness.
• 6× Kicking with Board FAST – Improves leg endurance and efficiency.
• 10× Streamlining Off Wall Through Hula Hoop – Reinforces push-off mechanics and body alignment.

Intermediate Swim Workout

Warmup: Progressive Activation for Advanced Techniques

• 3×50 Kick (Free, Back, Dolphin) – Enhances propulsion across different strokes.
• 100 Side Kick – Strengthens core and stroke balance.
• 100 Finger Tip Drill – Improves arm positioning and catch mechanics.
• 50 Free Dolphin – Builds powerful underwater propulsion.
• 50 Dolphin Dive – Enhances ability to enter and exit underwater phases efficiently.

Pre-Set: Sprint & Stroke Rotation

• 6×25 FAST on 75s – Builds anaerobic endurance while alternating between:
  • Free Dolphin Kick
  • Free Flutter Kick
  • Backstroke Kick

Drill Set: Mastering Breaststroke & Efficient Kicking

• 50 Heel Tag Drill – Encourages proper breaststroke kick mechanics.
• 50 Elementary Backstroke – Develops stroke efficiency and relaxed recovery.
• 50 Breast Kick – Enhances propulsion and technique.
• 50 Seahorse Drill – Builds confidence in body positioning.
• 50 Breast Stroke – Applies drill mechanics into full-stroke execution.
• Repeat the set – Reinforces technical mastery.

Main Set: Full-Force Sprint Challenge

• 50 Breast Stroke - All Out – Tests race-level execution and pacing.

Workout Summary for Easy Execution

Learn to Swim

• Warmup → Kick drills, breath control, and floating (repeat)
• Pre-Set → Progressive interval-based kicking
• Drill Set → Streamline, flipping, and controlled propulsion

Intermediate Swim

• Warmup → Stroke-based kicking and technique drills
• Pre-Set → Sprint-based interval work across strokes
• Drill Set → Focus on breaststroke and efficient stroke execution
• Main Set → Race-effort 50-yard breaststroke sprint

Additional Learning Resources

Continue improving your swimming knowledge and technique with these guides:
🔹 Mastering Nutrition Basics: Macronutrients, Micronutrients, and Healthy Eating Habits
🔹 Beginner Strength Training for Triathletes: Build Form, Strength, and Stability
🔹 Ultimate Guide to Skeletal Muscles: Layers, Fiber Types, and Functional Anatomy

Tags for Breaststroke Drills and Efficient Swimming

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