swimmer performing the backstroke in a pool, showcasing proper technique with a streamlined body position, strong arm pull, and efficient kick

Mastering Backstroke & Streamline: The Ultimate Swim Training Plan

Building Swim Strength & Endurance: Training for All Levels

Developing Strength & Technique in Swim Training

This structured swim workout refines essential techniques for both beginner and intermediate swimmers. The Learn to Swim session focuses on breath control, propulsion, and stroke breakdown drills to ensure strong fundamentals. Meanwhile, the Intermediate Swim workout enhances backstroke technique, speed, and endurance with IM-based kicking, streamline-focused exercises, and powerful sprinting drills.

Mastering Backstroke & Streamline Efficiency

With a blend of in-water and dryland drills, these workouts reinforce proper head positioning, strong dolphin kicks, and coordinated stroke mechanics. Swimmers will improve their balance, breath timing, and overall water control through progressive skill-building sets.

An instructional swimming image demonstrating the '100 IM Individual Medley' drill. The image features a swimmer transitioning between the four strokes

The Ultimate Guide to 100 IM: Transitions, Turns & Stroke Efficiency

The 100 IM (Individual Medley) Drill is a fundamental swimming workout that challenges swimmers to execute all four strokes—butterfly, backstroke, breaststroke, and freestyle—in one continuous race. This drill enhances stroke versatility, builds endurance, and refines transitions between strokes. By mastering the proper order and learning effective turn techniques, swimmers develop a smooth and efficient racing strategy, crucial for competitive swimming.

Beyond just speed, this drill focuses on technical efficiency and stroke balance. It teaches swimmers how to maintain momentum during transitions and optimize turns, including the unique backstroke-to-breaststroke turn. Whether you are a beginner or an advanced swimmer, practicing the 100 IM drill improves overall stroke mechanics and prepares athletes for medley races at any level.