If you searched for a beginner technique swim workout, you likely want clean strokes and simple drills that make you feel more efficient. This workout is for new lap swimmers and anyone rebuilding feel for the water. Over 30 minutes you will do focused drills, then short steady repeats to apply the technique. Keep the attention on form, not speed. You can start at any fitness level.
Workout
Beginner Technique Swim Workout (950 yards)
A 950 yard beginner technique swim workout with simple drills and controlled repeats.
950 yards30 minBeginnerFitnessfreestyle
Updated about 1 month agoAWBy Austin Witherow
Workout at a glance
Quick snapshot of the session so you can decide if it fits today.
Distance
950 yards
Time
30 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Beginner swimmers who want to feel smoother in the water.
- Adults returning to the pool and rebuilding technique.
- Triathletes who want cleaner strokes before adding volume.
- Anyone who prefers drills and form cues over speed.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
Included in these plans
Beginner Triathlon Swim Training Plan
8 weeks · Beginner
An 8-week beginner triathlon swim training plan to build endurance, pacing, and open-water confidence for sprint or Olympic races.
Open Water Swim Training Plan
8 weeks · Beginner
An 8-week open water swim training plan to build endurance, sighting skills, and calm pacing for open water swims.
Swim Training Plan for Beginners
6 weeks · Beginner
A 6-week swim training plan for beginners to build comfort, endurance, and technique.
How to use this workout
Treat the drill set as skill practice, not fitness work. Swim with control and carry the same technique into the main set. Keep the rest steady so you can focus on form each repeat. If your stroke falls apart, slow down before you add speed.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, long body line
Effort: Easy (3-4/10)
Set 2
Drill set
6 x 50 yards · Rest 20s
Fist drill, focus on catch
Effort: Easy (3-4/10)
Modification: If fist drill is tough, swim with open hands and high elbows.
Bonus: Alternate fist drill and normal freestyle every 25.
Set 3
Main set
4 x 75 yards · Rest 25s
Steady pace, clean technique
Effort: Moderate (5-6/10)
Modification: Short on time? Swim 3 x 75 and keep the same rest.
Bonus: Hold the same stroke count on every 75.
Set 4
Main set
2 x 50 yards · Rest 20s
Relaxed swim, long strokes
Effort: Easy (4/10)
Modification: Add 10 seconds rest if your form slips.
Bonus: Negative split each 50 without rushing.
Set 5
Cooldown
1 x 50 yards
Easy choice
Effort: Easy (3/10)
Modifications
Short on time
Reduce the drill set to 4 x 50 and keep the main set the same.
Hands tired
Swap the fist drill for catch-up drill while keeping the same distances.
Coach notes
Key cues
- Enter the hand in line with the shoulder.
- Feel the catch before you pull back.
- Keep hips high with a light, steady kick.
Common mistakes
- Crossing over on entry and snaking the body.
- Rushing the pull before the catch is set.
- Forgetting to kick during drills.
Coaching tip
Choose one technique cue for the whole set. Clean form beats extra speed.
Common mistakes + quick fixes
- Rushing drills: slow down and feel the catch.
- Crossing the midline: enter the hand in line with the shoulder.
- Forgetting the kick: keep a light kick to support balance.
FAQs
What should I focus on during the drill set?
Feel the catch and keep the elbow high as you press water back.
Is this workout all freestyle?
Yes, but you can add easy backstroke during the cooldown if you want variety.
How hard should the 75s feel?
Moderate effort with clean form. You should be able to repeat them evenly.
Can I do this without drills?
You can, but the drills are the fastest way to improve technique.
How often should I do a technique workout?
Once or twice per week is ideal for steady progress.
Get technique-focused workouts
Join Pocket Swimmer for short, skill-first sessions that make your stroke feel smoother. Weekly workouts and early app access included.
This workout is for informational purposes only and is not medical advice.