EVERY STROKE Matter
A session built around Efficiency
A workout focused on improving swimming efficiency through power control and precise movement — without using resistance tools like power towers, cords, or paddles.
This session is designed to develop efficiency through controlled power — learning how to generate propulsion by working with the water instead of against it.
By removing external resistance tools such as cords, paddles, or power towers, swimmers are forced to find real pressure and connection through technique.
By removing external resistance tools such as cords, paddles, or power towers, swimmers are forced to find real pressure and connection through technique.
Stroke: Freestyle
Focus: Implementing power into the water flow to achieve maximum propulsion and control.
Goal: Feel how strength transfers through technique, rhythm, and body alignment.
Equipment: None. Choice
1. 600m ( 50m Right + 50m Left Arm )
2. 4x100m as: 25m Front Sculling + 25m Mid Sculling + 25m Silence Swim + 25m Blind Swim
3. 2x150m ( 50m Build Swim + 100m Kick in the streamline )
4. 2 Rounds:
6x50m DPS @50''/1', Stroke count by 25m
2x25m Swim with Fastest Time on Average of Stroke Count
200m Pull
5. 400m Swim ( 50m Fists freestyle + 50m Normal )
6. 8x50m ( 1-4 ) Descend Strokes and Hold the same Time @50''/1'
7. 100-200m recovery choice.
8. 8x50m ( 1-4 ) Descend Time and Hold the same Stroke Count @50''/1'
9. 200 - 400m recovery choice.
Focus: Implementing power into the water flow to achieve maximum propulsion and control.
Goal: Feel how strength transfers through technique, rhythm, and body alignment.
Equipment: None. Choice
1. 600m ( 50m Right + 50m Left Arm )
2. 4x100m as: 25m Front Sculling + 25m Mid Sculling + 25m Silence Swim + 25m Blind Swim
3. 2x150m ( 50m Build Swim + 100m Kick in the streamline )
4. 2 Rounds:
6x50m DPS @50''/1', Stroke count by 25m
2x25m Swim with Fastest Time on Average of Stroke Count
200m Pull
5. 400m Swim ( 50m Fists freestyle + 50m Normal )
6. 8x50m ( 1-4 ) Descend Strokes and Hold the same Time @50''/1'
7. 100-200m recovery choice.
8. 8x50m ( 1-4 ) Descend Time and Hold the same Stroke Count @50''/1'
9. 200 - 400m recovery choice.
600m ( 50m Right + 50m Left Arm )
One arm remains down by the side while the other performs the pull.
Body rotation follows naturally the same time with pull — feel how the pull connects through your core to your hips.
4x100m as:
25m Front Sculling
25m Mid Sculling
25m Silence Swim ( without to make any noice, quite swim )
25m Blind Swim ( swimming with eyes closed - focus on feeling )
Build sensory control. Learn to feel, not just move. When swimming with eyes closed, athletes can better sense differences between arms — whether one sweeps outward, pulls deeper, or enters unevenly. Encourage swimmers to give feedback.
2x150m ( 50m Build Swim + 100m Kick in the streamline )
Building progressive power and sustaining alignment.
Each 50m build is smooth — no splash, no rush.
Kick 100m in tight streamline — focus on maintaining core tension.
2 Rounds:
6x50m DPS @50''/1', Stroke count by 25m
2x25m Swim with Fastest Time on Average of Stroke Count
200m Pull
Explanation: If you averaged 14 strokes per 25m on 6x50m, your task is to hold 14 strokes on 2x25m and increase speed through water connection — not effort, goal to get the fastest time per 25m with 14 strokes.
400m Swim ( 50m Fists freestyle + 50m Normal )
When swimming with fists, your forearm becomes part of the paddle.
Alternate between fists and normal to strengthen the catch sensation.
8x50m ( 1-4 ) Descend Strokes and Hold the same Time @50''/1'
Example: 1st - 50m: 30 strokes on 40sec;
2nd - 50m: 29 strokes on 40sec;
3rd - 50m: 28 strokes on 40sec;
4th - 50m: 27 strokes on 40 sec.
Keep the same underwater fly kicks.
This teaches efficiency: more distance, same time.
8x50m ( 1-4 ) Descend Time and Hold the same Stroke Count @50''/1'
Example: 1st - 50m: 30 strokes on 40sec;
2nd - 50m: 30 strokes on 38sec;
3rd - 50m: 30 strokes on 37sec;
4th - 50m: 30 strokes on 36 sec.
This teaches controlled speed — and control technique
One arm remains down by the side while the other performs the pull.
Body rotation follows naturally the same time with pull — feel how the pull connects through your core to your hips.
4x100m as:
25m Front Sculling
25m Mid Sculling
25m Silence Swim ( without to make any noice, quite swim )
25m Blind Swim ( swimming with eyes closed - focus on feeling )
Build sensory control. Learn to feel, not just move. When swimming with eyes closed, athletes can better sense differences between arms — whether one sweeps outward, pulls deeper, or enters unevenly. Encourage swimmers to give feedback.
2x150m ( 50m Build Swim + 100m Kick in the streamline )
Building progressive power and sustaining alignment.
Each 50m build is smooth — no splash, no rush.
Kick 100m in tight streamline — focus on maintaining core tension.
2 Rounds:
6x50m DPS @50''/1', Stroke count by 25m
2x25m Swim with Fastest Time on Average of Stroke Count
200m Pull
Explanation: If you averaged 14 strokes per 25m on 6x50m, your task is to hold 14 strokes on 2x25m and increase speed through water connection — not effort, goal to get the fastest time per 25m with 14 strokes.
400m Swim ( 50m Fists freestyle + 50m Normal )
When swimming with fists, your forearm becomes part of the paddle.
Alternate between fists and normal to strengthen the catch sensation.
8x50m ( 1-4 ) Descend Strokes and Hold the same Time @50''/1'
Example: 1st - 50m: 30 strokes on 40sec;
2nd - 50m: 29 strokes on 40sec;
3rd - 50m: 28 strokes on 40sec;
4th - 50m: 27 strokes on 40 sec.
Keep the same underwater fly kicks.
This teaches efficiency: more distance, same time.
8x50m ( 1-4 ) Descend Time and Hold the same Stroke Count @50''/1'
Example: 1st - 50m: 30 strokes on 40sec;
2nd - 50m: 30 strokes on 38sec;
3rd - 50m: 30 strokes on 37sec;
4th - 50m: 30 strokes on 36 sec.
This teaches controlled speed — and control technique
Each exercise in this session targets a specific element of efficient movement:
- Sculling and sensitivity improve awareness of how water flows around the hands and forearms.
- One-arm and body rotation drills teach how to link propulsion from the pull to the hips and core.
- Distance-per-stroke and tempo work train the swimmer to transfer strength smoothly through each phase of the stroke.
The purpose is to feel where propulsion is created — and where it is lost.
By practicing control over rhythm, bodyline, and energy transfer, the swimmer learns to hold speed with less effort, maintain alignment under fatigue, and improve the ratio between metabolic power and drag.
By practicing control over rhythm, bodyline, and energy transfer, the swimmer learns to hold speed with less effort, maintain alignment under fatigue, and improve the ratio between metabolic power and drag.
This type of training develops not only endurance and coordination but also the foundation of hydrodynamic intelligence — the ability to sense and adapt to the flow in real time.
That’s what makes efficient swimmers fast: their strength doesn’t fight the water — it becomes part of it.
That’s what makes efficient swimmers fast: their strength doesn’t fight the water — it becomes part of it.
