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.

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.

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.