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.

A series of five realistic underwater swimming images showcasing an intermediate swim workout The images should feature swimmers performing key drill

Refining Freestyle: Swim Drills for Speed, Efficiency, and Power

Intermediate Swim Session: Enhancing Kick Strength, Streamlining, and Sprint Speed

Building Strength and Efficiency in the Water

This Intermediate Swim session focuses on refining kick strength, streamlining efficiency, and sprint speed through structured warmups, fast-paced pre-sets, and technique-driven drills. Swimmers work on freestyle and backstroke mechanics while incorporating dolphin kicks and underwater propulsion. The main set challenges swimmers with a 100-yard all-out freestyle sprint, simulating race conditions and reinforcing controlled breathing for optimal endurance and power.

Mastering Technique and Race Preparation

By integrating side kick drills, fingertip drag technique, and rotation-based training, swimmers develop a better feel for the water, improving stroke length and efficiency. Hula hoop streamlining drills help athletes refine their underwater skills, making starts and turns more fluid and effective. These focused training methods ensure swimmers build stronger mechanics, better propulsion, and race-ready confidence in the pool.

An instructional swimming image demonstrating the 'Fingertip Drag' drill for freestyle stroke. The image features a swimmer performing the drill in a

Improve Your Freestyle Technique with the Fingertip Drag Drill

The Fingertip Drag Drill is a fundamental swimming exercise that refines freestyle stroke technique by emphasizing high elbow recovery, body rotation, and a relaxed hand position. By dragging the fingertips lightly across the water’s surface during the recovery phase, swimmers learn to maintain proper arm mechanics while keeping a streamlined and efficient stroke. This simple yet effective drill encourages balance, coordination, and fluid motion, making it a staple in freestyle training.

Regular practice of the Fingertip Drag Drill helps swimmers develop smoother arm recovery and better stroke efficiency. By focusing on fingertip contact with the water, athletes reinforce controlled movement and eliminate unnecessary muscle tension, leading to a more effortless and powerful freestyle stroke. Whether for beginners or advanced swimmers, this drill is essential for refining stroke technique and achieving optimal swim performance.