Swim Drills for Learn to Swim, Intermediate Swim Clubs, and Triathletes

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triathlete performing a freestyle swim in open water, showcasing streamlined form, strong arm pull, and efficient breathing technique, emphasizing endurance and speed for race preparation.

3 Essential Swim Workouts: Triathlon Training, Intermediate Drills, and Learn-to-Swim

Building Strength and Speed in the Water

This triathlon swim workout is designed to push athletes to their limits, combining technique, endurance, and power. The session starts with a structured warm-up featuring IM drills, sidekick work, and fingertip drills to reinforce proper stroke mechanics. Next, a short diving drill prepares athletes for competitive race starts, helping to develop confidence in entering the water efficiently.

Optimizing Stroke Mechanics and Race Simulation

Throughout the drill sets, swimmers practice balance and control through Heel Tag, Seahorse, and Lacrosse Ball drills, which refine body positioning and streamline movement. The pre-set introduces a high-intensity lane relay with treading water and brick holds, simulating open-water resistance. The main set ramps up intensity with sprint-focused freestyle reps, training the body for race-paced endurance. The session concludes with a 100-yard dolphin dive cooldown, reinforcing efficient starts and streamlined gliding.

Refining Swim Technique: From Fundamentals to Performance

This dual swim workout caters to both beginners and intermediate swimmers, ensuring strong fundamental development and high-performance training. The Learn to Swim session introduces new swimmers to essential techniques, such as breath control, dolphin kicks, and underwater movement, helping them feel more comfortable in the water. Meanwhile, the Intermediate Swim session challenges experienced swimmers with advanced drills, including fast lane relays, treading water with bricks, and butterfly sprint sets to enhance endurance and race speed.

Building Strength, Confidence, and Speed in the Pool

For beginners, the workout reinforces buoyancy, kicking, and breath control while gradually introducing dolphin diving and streamlined movement. For intermediate swimmers, the focus shifts to powerful sprinting, stroke mechanics, and race-prep intensity. This structured progression ensures all swimmers build confidence, increase efficiency, and optimize their speed, endurance, and technique.

February 10, 2025 — Matthew Gawors
Tags: Beginner swim workouts Breath Control in Swimming Butterfly stroke drills Competitive swimming drills Dolphin kick training Endurance swimming Fast freestyle sets Freestyle speed training Freestyle sprint training Freestyle stroke efficiency Intermediate swim workouts Kick drills for triathletes Learn to swim drills Open water swim drills Open water swim preparation Race start diving Race start techniques Swim breath control Swim cooldown exercises Swim drills for beginners Swim kicking drills Swim pull drills Swim race preparation Swim speed workouts Swim stroke efficiency Swim stroke mechanics Swim stroke power Swim technique drills Swim training for triathletes Swim workouts Swimming fitness training Swimming form correction Treading water endurance Triathlon open water preparation Triathlon swim technique Triathlon swim training Triathlon swim training plan Triathlon swim workout
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.

February 05, 2025 — Matthew Gawors
Tags: Backstroke technique breaststroke efficiency breath control training dolphin kick training floating and streamlining freestyle technique hula hoop swim drill intermediate swim drills learn to swim drills sculling techniques side kick drill streamline drills swim kick techniques swim workout swimming sprint training swimming stroke efficiency treading water technique triathlon swim practice water proprioception