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Swimming · technique · 23 min

Technique + Drill Set

Drill-focused session: catch-up, single-arm, and kick work with rest.

Step 1 of 14

Warm-up

Z1 recovery

6:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up6 min · Z1 recovery
  2. 50 yd drill focus (1/6)2 min · Z2 easy
  3. Rest at the wall (1/6)1 min · Z1 recovery
  4. 50 yd drill focus (2/6)2 min · Z2 easy
  5. Rest at the wall (2/6)1 min · Z1 recovery
  6. 50 yd drill focus (3/6)2 min · Z2 easy
  7. Rest at the wall (3/6)1 min · Z1 recovery
  8. 50 yd drill focus (4/6)2 min · Z2 easy
  9. Rest at the wall (4/6)1 min · Z1 recovery
  10. 50 yd drill focus (5/6)2 min · Z2 easy
  11. Rest at the wall (5/6)1 min · Z1 recovery
  12. 50 yd drill focus (6/6)2 min · Z2 easy
  13. Rest at the wall (6/6)1 min · Z1 recovery
  14. Cooldown5 min · Z1 recovery