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. Free includes 3 lifetime Garmin-compatible FIT trial exports. Premium (€9/month) makes FIT export, saved custom plans, builder use, and training history unlimited; eligible new web subscribers may receive a 14-day trial at checkout.
How to use it
Run this session as a recovery or technique day when it fits your schedule. Film one drill and compare it over time; technique changes are individual, so judge progress by repeatable movement and sustainable pace rather than a guaranteed time drop.
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?** Free includes 3 lifetime FIT trial exports; Premium makes FIT export unlimited. The PDF is free.