Swim Drills for Learn to Swim, Intermediate Swim Clubs, and Triathletes

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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.

February 12, 2025 — Matthew Gawors
Tags: 100 yard backstroke Advanced swim drills for competitive swimmers Back Float Training back stroke efficiency backstroke drills Backstroke kick training Backstroke technique backstroke training Best Swim Drills Breath Control Drills Breath Control in Swimming Butterfly stroke Butterfly stroke drills butterfly stroke fundamentals Competitive swim drills competitive swimming workouts freestyle drills improving swim technique swim coaching swim endurance swim start techniques swim stroke mechanics swimming for beginners treading water exercises triathlon swim training
A series of five realistic underwater swimming images showcasing different beginner swim drills swimmer performing a standing kick drill learn to swim Binghamton University

Essential Swim Drills for Beginners: Breath Control, Floating & Streamlining

The Learn to Swim workout focuses on foundational swimming techniques designed to build water confidence, breath control, and efficient movement in the pool. The session begins with a structured warm-up featuring drills like Stand & Kick, Burpee Bubbles, and Back Floating with a noodle, ensuring students develop body positioning awareness. The pre-set introduces intensity with interval-based Sit & Kick and Wall Kick exercises, training participants to manage effort and recovery systematically. This structured approach ensures swimmers build endurance while reinforcing proper kicking technique and breath control.

Moving into the drill set, swimmers practice essential skills like the Standing Streamline, Mushroom Top Flip, and Floating Streamline to enhance hydrodynamics and relaxation in the water. Sculling and floating drills train the hands and body to interact effectively with water resistance, promoting balance and efficiency. By the end of the workout, students gain a deeper understanding of buoyancy, propulsion, and controlled breathing—fundamental skills needed to advance to more complex swimming techniques confidently.

February 04, 2025 — Matthew Gawors
Tags: beginner swimming drills Breath Control Drills Breath Control in Swimming effective swim drills floating drills learn to float learn to swim sculling technique streamline position swim class drills swim technique swim training swim workout swimming endurance swimming for beginners swimming lessons swimming pre-set swimming skills development swimming warmup water confidence training
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