Swimming practice plan
45-Minute Swim Technique Practice
A low-yardage session focused entirely on stroke technique and efficient swimming.
45 minutesAll levelsFocus: Stroke techniqueSkill and technique
Warm-upSkillWater breakDrillCool-down
Equipment
Kickboard · Fins · Snorkel (optional)The plan, block by block
1. Warm-up
Warm-up
6 min0:00 - 6:00
- 200 easy mixed
Coaching points
- Relax
2. Skill
Body position
10 min6:00 - 16:00
- Side kick with one arm extended
- Streamline kicks off the wall
Coaching points
- Head neutral, hips high
3. Skill
Catch and pull
12 min16:00 - 28:00
- Sculling drills
- Single-arm freestyle
Coaching points
- High elbow catch
4. Water break
Rest
2 min28:00 - 30:00
5. Drill
Swim with focus
12 min30:00 - 42:00
- 8 x 50 counting strokes, try to drop one
Coaching points
- Longer, not faster
6. Cool-down
Cool-down
3 min42:00 - 45:00
- 100 easy
Coach's notes
Counting strokes is a simple way to see efficiency improve.How to adapt this plan
- Film from the deck to check the catch.
- Add fins for swimmers still building kick.