Technique Swim Workout PDF — Free 1500m Drill Session overview

# 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.