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.
