SESSION1: TECHNIQUE

Take a 10-sec rest between each exercise. The focus is on developing good technique, so take more rest if you need to in order to maintain proper form

4x 25M FRONT CRAWL COUNTING DRILL

Swim normally for your first length, counting your strokes, then try to do four fewer on the second length. Swim normally for your third length, then four fewer strokes on the fourth. This will encourage you to stretch out each stroke and make it count.

4x 25M FRONT CRAWL FISTS DRILL

On every other length, ball your hands into fists and swim front crawl with them fixed like this.

4x 25M FRONT CRAWL FINGER-DRAG DRILL

As you bring your arm forwards, instead of your hand coming all the way out of the water, raise your elbow and drag your fingertips along the surface.

4x 25M BREASTSTROKE COUNTING DRILL

Swim normally for your first length, counting your strokes, then try to do three fewer on the second length. Swim normally for your third length, then three fewer strokes on the fourth.

4x 25M BREASTSTROKE FISTS DRILL

On every other length, ball your hands into fists and swim front crawl with them fixed like this.

4x 25M BREASTSTROKE TWO KICKS TO ONE PULL

Swim one stroke normally, then repeat the same leg movement but, this time, hold your hands out in front together. Alternate between the two.

4x 25M BACKSTROKE FISTS DRILL

Ball your hands into fists and swim backstroke with them fixed like this on every other length.

4x 25M DOUBLE-ARM BACKSTROKE

Swim each stroke with both arms moving in sync. Try to do the backstroke leg kick but, if it’s too tricky, change to breaststroke legs.