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
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
Swimmer performing a streamlined dive from the starting blocks into a competition pool, demonstrating proper technique with extended arms, tight streamline, and minimal splash entry.

Perfecting Swimming Starts: Techniques for Faster and Cleaner Dives

Progression-Based Learning for Effective Dives

In this session, swimmers focused on a structured diving progression to enhance water entry skills and streamline efficiency. Beginning with kneeling dives, the class practiced controlled tipping to develop proper head positioning and goggle security. Moving into standing dives, participants built confidence in generating forward momentum while maintaining a tight streamline position. The progression advanced with jump diving, where swimmers focused on explosive takeoffs while entering the water cleanly. The final stage introduced race starts off the blocks, refining technique for maximum speed and power during competitive dives.

Refining Technique for Competitive Performance

Through repetition and technical adjustments, swimmers gained a better understanding of balance, body alignment, and fluidity in water entry. They were encouraged to focus on maintaining a tight streamline position upon entry, minimizing resistance for faster transitions. Special attention was given to preventing goggle displacement by emphasizing proper head positioning. By the end of the session, swimmers demonstrated marked improvement in their ability to enter the water smoothly and efficiently, laying the foundation for faster and more effective starts in future races.

February 07, 2025 — Matthew Gawors
Tags: competitive swimming dives deep water diving drills freestyle race start how to dive into a pool kneeling dive technique mastering swim starts pool dive form race start swimming standing dive swim streamline entry swimming swim block starts swim diving drills swim diving progression swim diving tips swim start technique swim stroke efficiency swimming dive techniques swimming form swimming streamlining water entry swimming
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.

February 02, 2025 — Matthew Gawors
Tags: 100 IM drill Backstroke technique Breaststroke training Butterfly stroke Competitive swimming drills Flip turns Freestyle stroke IM race strategy Improving swim transitions Individual medley swimming Medley swimming Open turns Proper swim technique Swim stroke efficiency Swim training Swim transitions Swim turns Swimming for beginners Swimming techniques Swimming workouts