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

All 100 IM drill 100 yard backstroke Advanced swim drills for competitive swimmers Advanced Swimming Drills Back Float Training back stroke efficiency backstroke drills Backstroke kick training Backstroke technique backstroke training Beginner swim workouts beginner swimming drills Best Swim Drills best swim drills for triathletes best swim fins for training Body Rotation in Swimming breaststroke efficiency Breaststroke training Breath Control Drills Breath Control in Swimming breath control training breath-holding drills Butterfly stroke Butterfly stroke drills butterfly stroke fundamentals butterfly technique Competitive swim drills competitive swim workouts competitive swimming dives Competitive swimming drills competitive swimming workouts cSwim Training Exercises deep water diving drills Dolphin dive drill dolphin kick training effective swim drills Efficient Freestyle Endurance swimming Fast freestyle sets fin-assisted swimming Fingertip Drag Drill Flip turns flippers for swimming floating and streamlining floating drills Freestyle breath control freestyle drills freestyle race start Freestyle speed training Freestyle sprint training Freestyle Stroke freestyle stroke drills Freestyle Stroke Efficiency freestyle stroke technique freestyle swim drills Freestyle Technique High Elbow Freestyle High Elbow Recovery how to dive into a pool hula hoop swim drill IM race strategy improving swim technique Improving swim transitions improving swimming technique Individual medley swimming intermediate swim drills Intermediate swim workout Intermediate swim workouts Kick drills for triathletes Kicking drills for swimmers kneeling dive technique learn to float learn to swim learn to swim drills mastering swim starts Medley swimming Open turns Open water swim drills Open water swim preparation open water swim training open water swimming pool dive form Proper Swim Form Proper swim technique Race start diving race start swimming Race start techniques sculling technique sculling techniques side kick drill standing dive swim streamline drills streamline entry swimming streamline position Streamline swimming drills streamlined swimming stroke control training Stroke efficiency drills swim block starts Swim breath control swim class drills swim coaching Swim cooldown exercises swim diving drills swim diving progression swim diving tips Swim Drill for Beginners Swim drills for beginners swim drills for endurance swim endurance swim endurance training swim kick technique swim kick techniques Swim kicking drills swim power training Swim pull drills Swim race pacing Swim race preparation swim speed improvement Swim speed workouts Swim sprint training swim start technique swim start techniques Swim stroke efficiency Swim Stroke Improvement Swim stroke mechanics Swim stroke power Swim Technique Swim technique drills swim technique with fins Swim training Swim training for triathletes swim training tips Swim transitions Swim turns Swim warmup drills swim workout swim workout with fins Swim workouts swimming dive techniques Swimming Drills swimming efficiency swimming endurance Swimming fitness training Swimming for beginners swimming form Swimming Form Correction swimming lessons Swimming Mechanics swimming pre-set swimming propulsion swimming skills development swimming sprint training swimming streamlining Swimming stroke development swimming stroke efficiency Swimming techniques Swimming Training swimming warmup swimming with fins Swimming Workouts training with swim fins Treading water drills Treading water endurance treading water exercises treading water technique Triathlon open water preparation triathlon swim practice triathlon swim skills Triathlon swim technique Triathlon swim training Triathlon swim training plan Triathlon swim workout Underwater propulsion drills water confidence training water entry swimming water proprioception
RSS
A swimmer using a kickboard to refine freestyle stroke technique, emphasizing breath timing and stroke coordination

Breath Control & Stroke Efficiency: A Fins-Based Swim Workout

Master Your Swim: Fins-Enhanced Training for Triathletes & Competitive Swimmers

Enhancing Triathlon Swim Performance with Fins

This triathlon swim workout is structured to improve breath control, stroke efficiency, and overall endurance in the water. The warmup sets the foundation with a 200-yard Individual Medley (IM) that alternates between swimming and kicking to activate different muscle groups. The pre-set introduces sprint intervals in the IM order, helping swimmers transition smoothly between strokes while maintaining speed and efficiency.

Mastering Stroke and Breath Control for Race Day

The drill sets focus on breath control and stroke efficiency, key factors for triathlon success. A progressive breathing drill challenges swimmers to increase their stroke count per breath, reinforcing lung capacity and controlled exhalation. The stroke control set encourages swimmers to minimize stroke count per lap, enhancing efficiency and power. By alternating between fins and no fins, athletes refine their technique while maintaining endurance, preparing for open-water conditions where efficiency and control are critical.

February 19, 2025 — Matthew Gawors
Tags: backstroke drills best swim drills for triathletes Breath Control in Swimming breath-holding drills butterfly technique competitive swim workouts freestyle stroke drills improving swimming technique open water swim training streamlined swimming stroke control training swim drills for endurance swim kick technique swim training tips swim workout with fins swimming efficiency swimming stroke efficiency training with swim fins triathlon swim technique triathlon swim training
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