Swim Drill Medley: Full Stroke Breakdown Session

Session Overview

This 45-minute pool technique session takes you through every key element of the freestyle stroke in isolation, then brings it all together in a continuous swim. Designed for intermediate triathletes who want to move beyond simple yardage and build the technical foundations of an efficient, faster stroke.

What You’ll Need

• Pool lane, 25m or 50m
• Swimming fins (recommended for catch-up and kick drills)
• Pull buoy (optional, for final set)
• Kickboard (optional)

Warm-Up (10 minutes)

400m easy freestyle at conversational effort. Every fourth length, switch to backstroke to open up the shoulder and activate the posterior chain. Focus on breathing rhythm — exhale fully underwater, never hold your breath. Finish with 4 x 25m alternating left-side breathing and right-side breathing.

Main Set

Work through each drill in sequence, resting 45 seconds between each set. Use fins for the first three drills to maintain momentum and isolate upper body mechanics.

• 4 x 50m Catch-Up Drill (with fins) — one arm extends fully forward while the other completes the stroke cycle before the hands swap. Trains early vertical forearm and patience at the front of the stroke. Rest 45 sec.
• 4 x 50m Fingertip Drag Drill (with fins) — drag your fingertips lightly along the surface of the water during the recovery phase. Encourages a high elbow on recovery and correct hand entry angle. Rest 45 sec.
• 4 x 50m Side Kick Drill (with fins) — kick on your side with lower arm extended, top arm resting on hip. Develops hip rotation and body alignment. Alternate sides each length. Rest 45 sec.
• 4 x 50m Zipper Drill — drag your thumb up your body from hip to armpit during recovery, keeping your elbow as high as possible. Reinforces compact, efficient arm recovery. Rest 45 sec.
• 200m Continuous Swim — apply all four drill cues in one smooth, flowing stroke. Focus on: early catch, high elbow recovery, hip rotation, full extension at front. 2 min rest.
• 4 x 100m Build — each 100m builds pace across four 25m splits (25m easy, 25m moderate, 25m strong, 25m near-threshold). 30 sec rest between each. This trains you to accelerate smoothly without losing technique.

Cool-Down (5 minutes)

200m easy backstroke to open the chest and relax the shoulder rotators. 100m with pull buoy focusing on long, slow strokes — aim for 14-16 strokes per 25m length. End with 1 minute of floating on your back with arms extended.

Coaching Notes

• Video yourself from above or the side at least once per month — drill work improvements are hard to feel but easy to see.
• If stroke rate increases during the build set, your technique is likely breaking down — slow down and reset.
• Beginners: reduce each drill set to 2 x 50m and skip the 4 x 100m build. Total distance: approximately 1,600m.
• RPE for drill sets should be 4-5/10 — technique work is ruined by high effort. Save the intensity for the 4 x 100m build (RPE 7-8).