Freestyle Drill Sampler for Beginners
A 1400 m beginner session with three classic freestyle drills, catch-up, fingertip drag and fist, each paired with a length of swimming.
- Duration
- 38 minestimated
- Distance
- 1,400 m
- Effort
- 33
- Level
- Beginner
- Focus zone
- Endurance
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 | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Catch-up drill | 25 m | 75-85% CSS pace |
| 4.2 | IntervalEndurance Freestyle | 25 m | 85-92% CSS pace |
| 4.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Fingertip drag drill | 25 m | 75-85% CSS pace |
| 5.2 | IntervalEndurance Freestyle | 25 m | 85-92% CSS pace |
| 5.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalRecovery Fist drill | 25 m | 75-85% CSS pace |
| 6.2 | IntervalEndurance Freestyle, open hands | 25 m | 85-92% CSS pace |
| 6.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Freestyle, easy and long | 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
This session introduces three common freestyle drills, each for four short repeats, so you can find out which one helps your stroke. Catch-up keeps one arm in front until the other arrives and gives you time to breathe. Fingertip drag teaches a relaxed, bent elbow recovery. Fist drill makes you pull with the forearm instead of only the hand.
Every drill length is followed by a length of normal freestyle, where you try to keep the feeling from the drill. The last four 50s bring everything together at an easy pace. Rest as long as you need between repeats, since tired drills turn into bad habits.
It suits beginners who swim 50 m of freestyle without stopping. Once you know which drill feels useful, choose a session in this category that focuses on it.
Tips
- Swim each drill slowly, a slow correct drill is worth more than a fast messy one.
- Breathe whenever you need to, the drills do not require a special pattern.
- Note which drill made the following freestyle length feel easiest.
Good forPoolGeneral fitnessSprint triathlon
Season phaseBaseAny time