A
Breathing & body line
Warm up easy freestyle or another comfortable stroke.
Technique block
Rest 20-30 seconds between repeats, longer if needed.
Main swim at easy effort. Rest 20-30 seconds after each repeat.
Cool down very easy swimming.
Keep it repeatable
Two swims. One clear focus.
Use one technique cue at a time, then take it into relaxed normal swimming. A drill is a short practice tool, not the stroke you should hold for an entire session.
Your starting pointYou can already swim lengths and want better technique and fitness. Your usual distance, pool length, equipment and injury history have not been supplied. Start at a volume that fits your current swimming; the 300 m and 500 m options are there if 700 m would be a jump.
Monday
Pool A / Breathing & body line
Easy lengths, calm breathing and a repeatable body position.
Wednesday
Dryland / 10-15 minutes
Light strength work. Combine with your existing running strength rather than adding duplicate squat sets.
Friday
Pool B / Recovery & catch
Short technique practice, then comfortable repeat swimming.
Optional
Third easy swim / 10-20 minutes
Only if it fits your current routine. Break into 25-50 m repeats with rests. No extra hard session.
This is a pool technique and fitness block, not race-pace guidance, open-water preparation or injury rehabilitation. Progress only when the starting dose feels comfortable. For general technique guidance: Swim England: breathing and front crawl technique.
Choose your session
Practise, then swim.
The selector adjusts distances and pool-length notes. These are starting suggestions; repeat a week or shorten a session whenever needed.
B
Recovery & catch
Warm up easy freestyle or another comfortable stroke.
Technique block
Rest 20-30 seconds between repeats, longer if needed.
Main swim at easy to comfortable effort. Rest 30-45 seconds after each repeat.
Cool down very easy swimming.
No buoy or boards? Use relaxed freestyle for those repeats, focusing on one cue. If a drill disrupts breathing, return to normal swimming. Split any 100 m repeat into 2 × 50 m with an extra rest if helpful.
The four-week progression
| Focus | A main set | B main set | Total session |
|---|---|---|---|
| Week 1 Find a repeatable rhythm | 6 × 50 m | 3 × 100 m | 700 m each |
| Week 2 Add a little volume | 8 × 50 m | 4 × 100 m | 800 m each |
| Week 3 Hold technique for longer | 10 × 50 m | 5 × 100 m | 900 m each |
| Week 4 Consolidate and compare | 6 × 50 m | 3 × 100 m | 700 m each |
Standard totals include 100 m warm-up + 200 m technique + main set + 100 m cool-down. Short and gentle versions stay at 500 m and 300 m in every week; improve consistency before adding distance. Progress only when the previous dose felt comfortable and recovery was good.
In weeks 1 and 4, note your effort, time if convenient, and stroke count for the first two 50 m repeats in A. Use the same pool and easy effort. Look for calmer breathing or more consistent swimming; do not chase a low stroke count by over-gliding.
A little strength
Keep the support work simple.
Once weekly to begin. Warm up for a few minutes with easy movement and unresisted practice. Start with one set, use light resistance and leave several comfortable repetitions in reserve.
Dryland and mobility / Starting plan
S15Squat
Dryland: 1-2 sets of 8
Sit the hips down and back through a comfortable range, keeping the feet planted. Stand smoothly. Use a support or chair if helpful.
Equipment: Bodyweight; optional light weight
The clip may use a heavier version. This plan starts with bodyweight; it is a simpler adaptation.
In the video: Move 1: squats in the ten-move montage.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Starting plan
S16Straight-arm pulldown
Dryland: 1-2 sets of 10
With soft elbows, pull the arms towards the thighs without arching the back or shrugging. Return slowly through a comfortable range.
Equipment: Light resistance band or cable with secure high anchor
Use a very light resistance and a secure anchor. No suitable equipment? Skip this exercise.
In the video: Move 7: straight-arm pulldowns.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Starting plan
S17Shoulder external rotation
Dryland: 1-2 sets of 10 each side
Keep the elbow close to the side with a soft bend. Rotate the forearm outward slowly, keeping the upper arm still, then return with control.
Equipment: Light band; secure anchor if using one side
The starting plan uses a light elbow-at-side variation; match the exact equipment setup with an instructor if unfamiliar.
In the video: Move 9: shoulder external rotations.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Rest 45-60 seconds between sets. Add a second set from week 2 only if comfortable and it does not affect your next swim. In week 4, stay at the easy dose. The source is a rapid montage: pause on the move label and use the simpler adaptation given here. It is not a complete lifting tutorial.
Original video demos
Find your next useful cue.
Filter the named exercises or browse all 44 swimming references. Starting-plan cards show the first choices; advanced entries remain available for later review.
Every named drill has a demo linkLinks open the original Facebook video in a new tab. Internet access and sometimes Facebook sign-in are required. Videos are linked, not bundled as offline MP4s. Some clips contain multiple exercises; use the move label shown on each card.
Breathing / Starting plan
S01Two-board breathing
Session A: first two drill repeats
Hold one board ahead and one at the hip. Keep a gentle kick, exhale with the face in, then roll to the side for a comfortable breath. Return the face smoothly.
Equipment: Two kickboards; optional short fins
Use one board if two are awkward. Breathe whenever needed; do not wait for a kick count. If the setup feels unstable, use easy freestyle instead.
In the video: Look for the board at the hip and the side breath.
▶ Watch demoOriginal creator: Maria Rezhylo
Kick and body position / Starting plan
S02Pull-buoy / no-buoy comparison
Session A: last two drill repeats
Swim one length with the buoy between the thighs, noticing head and hip position. Remove it at the wall and swim the next length easily. Notice differences without forcing a position.
Equipment: Pull buoy
A buoy is optional. Without one, swim both lengths easily and notice whether the head lifts on the breath. The comparison is a cue, not a diagnosis.
In the video: The caption describes the with-buoy / without-buoy comparison.
▶ Watch demoOriginal creator: Markus Marthaler
Recovery and rhythm / Starting plan
S03Three-point recovery
Session B: first two drill repeats
During a short drill segment, lightly touch the thigh/hip, shoulder area, then near the ear before re-entry. Keep the arm relaxed and use only a comfortable range. Return to normal freestyle.
Equipment: None
Use the movement only as a brief drill. Do not touch these points during normal swimming or force the shoulder to reach them.
In the video: Three touches: hip or thigh, shoulder or armpit, head or ear.
▶ Watch demoOriginal creator: Bernie Catalá
Recovery and rhythm / Optional
S04Hesitation freestyle
Replace one recovery drill repeat
Pause the recovering hand briefly just past the head for about one second, then enter and continue. Keep the other arm comfortably in front. Finish the repeat in normal freestyle.
Equipment: None; optional short fins
Use only if balance and breathing remain easy. Remove the pause in normal swimming; do not add a long glide.
In the video: The one-second pause above the water, before entry.
▶ Watch demoOriginal creator: Swim Success
Catch and pull / Starting plan
S05Pull-buoy catch feedback
Session B: last two drill repeats
Use the buoy for light feedback: two small catch actions without pulling through, then one full stroke. Reset without forcing the elbow into a fixed angle. Follow with normal freestyle.
Equipment: Pull buoy held in the hand
Try the position beside the wall first. If coordinating the buoy disrupts breathing, replace this with easy freestyle using one relaxed catch cue.
In the video: Two light presses on the buoy, then the full stroke.
▶ Watch demoOriginal creator: Maria Rezhylo
Recovery and rhythm / Optional
S06Hand-on-shoulder recovery circles
One or two short drill segments
Keep one arm forward and the opposite hand at its shoulder. Circle that elbow slowly through a comfortable range, then transfer the relaxed feeling to normal swimming.
Equipment: None; optional short fins
Watch the full demonstration first; use small movements and skip if the shoulder feels pinched.
In the video: Look for the hand staying at the shoulder while the elbow circles.
▶ Watch demoOriginal creator: Alya CoachDubai
Balance and rotation / Optional
S07Six-kick streamline-to-side
One or two short drill segments
The saved sequence is six kicks in streamline, one stroke, then six kicks on the side, repeated. Keep the reach relaxed and turn for air when needed.
Equipment: Optional short fins
Kick counts organise the movement, not how long to withhold a breath. Use fins only if comfortable and allowed by the pool.
In the video: Maria calls this 6-6-6; use her demonstrated sequence.
▶ Watch demoOriginal creator: Maria Rezhylo
Breathing / Optional
S08Modified swordfish
One short segment on each side
Use the buoy under the armpit for support, one arm reaching and the other by the side. Kick gently and rotate to breathe, then return the face to the water.
Equipment: Pull buoy under armpit; optional short fins
Practise setup near the wall first. Breathe as needed rather than forcing the caption’s kick count.
In the video: Buoy under the armpit with one arm down.
▶ Watch demoOriginal creator: Maria Rezhylo
Recovery and rhythm / Optional
S09Bow-hold kick
One short segment on each side
One arm reaches to the buoy, while the other elbow stays in a comfortable mid-recovery position. Kick gently, turn for air and return the face to the water.
Equipment: Pull buoy and short fins
A position drill, not a shoulder endurance test. Keep segments short and abandon the hold if breathing or shoulder comfort deteriorates.
In the video: Front arm on buoy; the opposite elbow lifted in recovery.
▶ Watch demoOriginal creator: Maria Rezhylo
Kick and body position / Optional
S10Bent-elbow front-crawl kick
One or two short drill segments
Reproduce the demonstrated bent lead-arm position while maintaining a small continuous kick and neutral head. Finish the repeat with easy swimming.
Equipment: None; optional short fins
Review the demonstration before trying; omit if you lose balance or cannot breathe comfortably.
In the video: The bent-elbow arm position without a float.
▶ Watch demoOriginal creator: Hydroverse Swim Coaching
Catch and pull / Coach review
S11Catch-pause drill
Outside the four-week starting block
The creator pauses at the catch for two seconds, takes two strokes, then pauses on the same arm. This is an isolated awareness drill.
Equipment: Optional short fins
Avoid prolonged or forceful shoulder holds. A coach can decide whether this cue suits your stroke.
In the video: Pause, two strokes, pause on the same arm.
▶ Watch demoOriginal creator: Maria Rezhylo
Catch and pull / Coach review
S12Reverse-paddle hold
Outside the four-week starting block
The paddle is held in reverse against the forearm as feedback during the catch. Watch the equipment placement before attempting.
Equipment: Hand paddles
Do not increase paddle loading to chase the sensation. Omit with shoulder discomfort.
In the video: Paddle held upside down rather than worn normally.
▶ Watch demoOriginal creator: Maria Rezhylo
Balance and rotation / Advanced
S13Overhead board hold
Reference only in this plan
One arm holds a board vertically above the water while the other reaches forward. This demands considerable balance and shoulder control.
Equipment: Kickboard; optional fins
Not needed to improve the basics. Keep out of the starting block.
In the video: One board balanced high above the water.
▶ Watch demoOriginal creator: Maria Rezhylo
Balance and rotation / Advanced
S14Side-to-side drill
Reference only; review setup first
A demanding rotation and continuous-kick drill. The caption identifies its purpose but does not provide the full arm sequence.
Equipment: Check the demonstration
The exact sequence needs a video/coaching review; no unsupervised dose is prescribed.
In the video: Side-to-side rotation while maintaining body line.
▶ Watch demoOriginal creator: TRI Swim Club
Dryland and mobility / Starting plan
S15Squat
Dryland: 1-2 sets of 8
Sit the hips down and back through a comfortable range, keeping the feet planted. Stand smoothly. Use a support or chair if helpful.
Equipment: Bodyweight; optional light weight
The clip may use a heavier version. This plan starts with bodyweight; it is a simpler adaptation.
In the video: Move 1: squats in the ten-move montage.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Starting plan
S16Straight-arm pulldown
Dryland: 1-2 sets of 10
With soft elbows, pull the arms towards the thighs without arching the back or shrugging. Return slowly through a comfortable range.
Equipment: Light resistance band or cable with secure high anchor
Use a very light resistance and a secure anchor. No suitable equipment? Skip this exercise.
In the video: Move 7: straight-arm pulldowns.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Starting plan
S17Shoulder external rotation
Dryland: 1-2 sets of 10 each side
Keep the elbow close to the side with a soft bend. Rotate the forearm outward slowly, keeping the upper arm still, then return with control.
Equipment: Light band; secure anchor if using one side
The starting plan uses a light elbow-at-side variation; match the exact equipment setup with an instructor if unfamiliar.
In the video: Move 9: shoulder external rotations.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Advanced
S18Weighted pull-up
Not in starting plan
A loaded pulling exercise named in the saved montage.
Equipment: Pull-up bar and external load
Do not add load before controlled bodyweight repetitions and a suitable progression are established.
In the video: Move 2: weighted pull-ups.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Advanced
S19Landmine jammer
Not in starting plan
An explosive landmine movement named in the saved montage.
Equipment: Barbell and secure landmine attachment
Learn the setup and technique with a qualified instructor before adding speed or load.
In the video: Move 3: landmine jammers.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Advanced
S20Dragon flag
Not in starting plan
A demanding long-lever trunk exercise named in the montage.
Equipment: Stable bench or secure support
Not necessary for this block; avoid copying the full-range version without a progression.
In the video: Move 4: dragon flags.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Optional
S21Cossack squat
Optional dryland substitution: 1 set of 5 each side
Shift weight towards one bent leg while the other remains long, using only a controlled, comfortable depth.
Equipment: Bodyweight; optional support
Use support and a shallow range first. Substitute for squats; do not add it as extra work initially.
In the video: Move 5: Cossack squats.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Advanced
S22Banded pogo
Not in starting plan
A reactive jumping exercise listed in the saved montage.
Equipment: Band with secure attachment
Jumping volume and band setup need a suitable progression; not essential for this swimming block.
In the video: Move 6: banded pogos.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Dryland and mobility / Advanced
S23Medicine-ball slam
Not in starting plan
A whole-body power exercise listed in the saved montage.
Equipment: Slam-rated ball and clear space
Check the ball type and space before use. Keep out of this technique-first block.
In the video: Move 8: medicine-ball slams.
▶ Watch demoOriginal creator: Ronny Hallett Coaching
Notice what improves
Your four-week log.
Notes and ticks save only in this browser on this device. Record distance, effort and one useful cue after each session. The printable plan has a paper log too.
Week 1
Week 2
Week 3
Week 4
Take it poolside
Your plan, ready to download.
Download the printable pool plan, or keep the complete offline exercise library and plan together.
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