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Pool Swimming Technique

A pool and timetable that suit you, a timed and filmed baseline, weekly drill, endurance and threshold sets, every stroke and turn learned in order, and a route from adult beginner to masters galas.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Pool Swimming Technique, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

203

Starter tasks

🏋️ Fitness & Sport

Pool Swimming Technique

Improving stroke technique, breathing and endurance in the pool, from learning to swim as an adult to masters swim squads.

  1. Choosing a pool and its lane swim timetable
  2. Health questions before regular swimming
  3. Goggles, cap and costume that stay put
  4. Water confidence for adults nervous of deep water
  5. Adult swimming lessons to a first unaided 25 m
  6. Lane etiquette and picking the right speed lane
  7. Baseline swim test with timed 100 m and 400 m
  8. First filmed stroke audit
  9. Swim session log with lengths, times and stroke counts
  10. Six-month swimming goal you can measure
  11. Reading swim sets, send-offs and the pace clock
  12. Three-swim week built around the pool timetable
  13. Weekly drill session with one technique focus
  14. Weekly endurance set on a send-off
  15. Weekly threshold set at critical swim speed
  16. Monthly critical swim speed test
  17. Dryland shoulder and band routine for swimmers
  18. Monthly stroke film check
  19. Monthly swim block review
  20. Swim kit care and replacement rhythm
  21. Quarterly coached technique check
  22. Exhaling underwater and bilateral breathing
  23. Front crawl body position and head line
  24. Flutter kick from the hips with loose ankles
  25. Front crawl catch and pull with a high elbow
  26. Rotation and front-quadrant timing
  27. Breaststroke timing with pull, breathe, kick, glide
  28. Backstroke with a flat line and steady rotation
  29. Streamline push-offs and open turns
  30. Tumble turns without running out of breath
  31. Butterfly body dolphin and two-kick timing
  32. Fins, pull buoy, paddles and snorkel choices
  33. Choosing lessons, an improver class or a masters squad
  34. Fixing a crossover and scissor kick
  35. Stroke rate and distance per stroke experiment
  36. Training in a 50 m pool after a 25 m pool
  37. First non-stop 400 m of front crawl
  38. First continuous 1500 m swim
  39. Charity distance swim challenge
  40. First masters gala
  41. Swim technique camp or swimming holiday
  42. Returning to swimming after years out of the pool
  43. Parent swim sessions during children's lesson times
  44. Runner or cyclist adding pool swims
  45. Swimming in later life with stiff shoulders or hips
  46. Joining a masters squad and keeping up in the lane
  47. 200 m individual medley and its transitions
  48. Racing starts from the blocks and backstroke starts
  49. Masters championship season plan
  50. Helping coach adult improvers at your club

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Choosing a pool and its lane swim timetable

The pool you can reach in fifteen minutes at a time you are actually free will do more for your swimming than the best pool across town. Comparing two or three nearby pools on length, lane swim hours, lane speeds and price settles where you train before habits form around the wrong one.

First tasks

  • List the pools within fifteen minutes of home or work with their pool lengths
  • Download or photograph each pool's current lane swim timetable
  • Mark the lane swim sessions that fit around work and family
  • Buy the membership or swim card that suits your number of visits
  • Check the pool's timetable for holiday closures and gala days @recurring(monthly:25)

Health questions before regular swimming

Swimming is gentle on joints, but a few things are worth raising before you start going three times a week: recurring ear infections, asthma that reacts to chlorine, a heart condition, epilepsy, or a skin condition that pool water inflames. A short conversation with your doctor or nurse gets any limits written down and avoids guessing at the poolside.

First tasks

  • Write down any conditions or medicines that could matter in a pool
  • Book a short appointment or phone call with your doctor or nurse
  • Ask about ears, breathing, skin and swimming unaccompanied
  • Note the advice at the front of your swim log
  • Mention your swimming at each annual health check @recurring(yearly)

Goggles, cap and costume that stay put

Leaking goggles and a costume that drags or rides up will end a session faster than tiredness. Goggles that seal on your face shape, a cap that keeps hair out of your eyes and a chlorine-resistant costume cost less than a month of pool entry and remove most of the reasons for cutting swims short.

First tasks

  • Press each pair of goggles to your face without the strap to test the seal
  • Choose a chlorine-resistant training costume rather than a fashion one
  • Buy a silicone cap and a spare pair of goggles
  • Pack a mesh bag with towel, shampoo and a water bottle

Make it yours.

Install Pool Swimming Technique, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.