Technique Swim Workout PDF
Free technique-focused swim workout PDF: 1500m drill-heavy session with catch-up, fingertip drag, and 6-kick rotation drills. Print or edit in the free builder.
# Technique Swim Workout PDF — 1500m Drill-Focused Session
A 1500m drill-focused session built around cleaning up freestyle mechanics. Heavy on technique, light on threshold — exactly what stroke work needs. Free PDF, free builder.
What's in the PDF
- Warmup with long, relaxed strokes - Six freestyle drill blocks: catch-up, fingertip drag, 6-3-6, single-arm, 3-3-3, closed-fist - Short easy-pace swim between drill blocks - Low-intensity cooldown with bilateral breathing - Total 1500m, ~45 minutes in a 25m pool
Who this workout is for
Swimmers working on freestyle mechanics, triathletes cleaning up stroke before race season, beginners building comfort in the water, and experienced swimmers who've identified a specific technique weakness. Perfect as a recovery-day substitute.
Training zones used
Mostly GA1 and ReKom — aerobic base and recovery. Drills are paced for stroke awareness, not cardiovascular load. The goal is deliberate practice, not fatigue.
Free vs Premium
PDF is free. Premium (€9/month, 14-day free trial) unlocks Garmin FIT export and unlimited saved variations if you want to track drill progress over weeks.
How to use it
Run this session once per week as a recovery or technique day. Film yourself on one drill each session and compare month-over-month. Small stroke fixes compound — swimmers who add one drill day per week typically drop their 100m pace by 2–4 seconds within 6 weeks.
Frequently Asked Questions
**Is it really free?** Yes, no signup or email required.
**Can I print it poolside?** Yes, black-and-white A4, large fonts.
**Can I swap drills?** Yes — Open in free builder, change any block.
**Garmin support?** FIT export is Premium; the PDF is free.