Detailed digital illustration of an intermediate swim workout, featuring drills such as stand and kick, burpee bubbles, sit & kick, wall kick, streamlining through hula hoops, freestyle, backstroke, breaststroke drills, and dolphin kick techniques

Mastering Swim Efficiency: Learn to Swim & Intermediate Swim Training Guide

Developing Efficiency in the Water

This session focuses on refining swimming mechanics and improving efficiency in the water. The Learn to Swim portion helps beginners develop breath control, streamline positioning, and confidence in floating. With structured warmups, controlled sculling drills, and progressive kick intervals, swimmers learn how to feel and move through the water effectively.

Advanced Stroke Training & Sprint Development

The Intermediate Swim session builds on core techniques with focused drills in freestyle, backstroke, and breaststroke. Swimmers engage in sprint intervals, technique-focused kick drills, and a challenging 50-yard breaststroke sprint to simulate competitive race conditions. By integrating elements like hula hoop streamlining and dolphin dives, this session enhances underwater propulsion and stroke efficiency.