Body Position and Balance Drills for Adult Beginners
A 1200 m beginner session with streamline kick, kick on the side and simple freestyle cues that help you float flat with the hips up.
- Duration
- 35 minestimated
- Distance
- 1,200 m
- Effort
- 27
- Level
- Beginner
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle or backstroke | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Streamline kick, face in the water | 25 m | 50-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Kick on side, lower arm extended | 25 m | 50-70% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Kick with board, hips high | 50 m | 55-70% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, press the chest down | 50 m | 85-92% CSS pace |
| 6.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Freestyle, look at the pool floor | 50 m | 85-92% CSS pace |
| 7.2 | Rest | 20 s | |
| 8 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Many adults who learn freestyle swim with the head up and the legs low, which feels like swimming uphill. The fix starts with balance. When the head is in line with the spine and you press the chest slightly into the water, the hips rise and the legs need far less effort to stay up.
This session works on that position before adding the arms. You kick in a streamline with the face in the water, then on your side with the lower arm extended, then with a board. The freestyle 50s that follow each have one simple cue, first pressing the chest down and then looking at the pool floor. Short repeats and generous rest keep you fresh enough to feel the difference.
Fins are welcome for the kick lengths. If 1200 m is too long, swim the freestyle 50s as 25s.
Tips
- Look at the pool floor slightly ahead of you, not at the far wall.
- Kick from the hips with straight, relaxed legs and loose ankles.
- Breathe out under water so you can stay long and calm.
Good forPoolGeneral fitness
Season phaseBaseAny time