AI-built swimming technique plan
12 weeks obsessive with freestyle technique. EntrenAI structures 50 % drills + 50 % normal swim with optional video analysis. Lower 100m pace through better stroke, body position, breathing. For swimmer with base wanting efficiency.
Updated
What is a swimming technique plan?
The technique-focused swimming plan is designed for swimmers with adequate aerobic base (1500-2000m without stopping) wanting to drastically improve technical efficiency. The premise: in swimming, technique exceeds cardiovascular capacity for swimming faster.
Concrete example: two swimmers identical cardiovascular capacity:
- Swimmer A: 100m pace 1:50, inefficient stroke (much zigzag, dropped hip position, late breathing)
- Swimmer B: 100m pace 1:30, efficient stroke (rectilinear, high hip, early breathing)
The difference is 20s/100m = 5 min/1500m WITHOUT fitness difference. Just technique.
Plan structures with 50 % drills + 50 % normal swim, dedicating 4 sessions/wk of 60-75 min each to:
- Body position drills: side kick, fingertip drag, zip-up
- Stroke drills: catch-up, single arm, pause-stroke, fist
- Breathing drills: bilateral, 3-5-7 pattern, hypoxic
- Kick drills: kick on side, kick on back, vertical kick
- Normal swim: 30-40 % applying what learned from drills
Differences vs general swimming (1500m, intervals, etc.):
- Dominant drills (50 % vs 5-10 % in general plan)
- Lower total volume (~9 km/wk vs 12-15 km/wk in competition plan)
- Filming emphasis + analysis (1 session/4-6 wk filmed for review)
- Constant awareness during normal swim (not automatic)
It's the most transformational swimming plan — one month improving technique saves you 3-5 years of "just swim more" without progressing.
The stroke, phase by phase
The technique plan fixes one phase a week, in this order. The orange arm is the working one; in each session the app tells you which phase to watch and with which drill.
- 1. Entry. The hand enters in front of the shoulder, fingertips first, and extends without sinking.
- 2. Catch. High elbow: the forearm goes vertical before pushing. The phase most swimmers skip.
- 3. Pull. The hand passes under the chest, the elbow stays above the hand.
- 4. Push. Finishes past the hip with the arm nearly straight. This is where speed is made.
- 5. Recovery. High, relaxed elbow; the hand comes back over the water without rushing.
Your AI-generated plan
1. Initial validation.
- Aerobic base 1500-2000m without stopping (typical pace 30-40 min)
- Have swum >6 months consistently
- Plateau with standard plan (don't progress 100m pace for months)
- Pool access 4×/wk
- Filming capability (mobile + volunteer at pool or poolside tripod)
- No active shoulder/neck injury
2. Typical weekly structure:
- Monday - Body position drills + slow stroke
- Tuesday - Breathing drills + bilateral
- Wednesday - Rest or technical free swim
- Thursday - Kick drills + normal swim analysis
- Saturday - Long swim applying technique
- Sunday - Rest
3. 4-phase periodization (12 wk):
Diagnosis (2 wk):
- Film normal swim from 4 angles: above, below, side, frontal
- Identify 3 main errors (zigzag, low hip, late breathing, short stroke, etc.)
- Personalized plan for those 3 errors
Drill focus (5 wk):
- 70 % drills + 30 % conscious swim
- 4 sessions/wk with 800-1200 m drill set
- Focus on 1-2 main errors (no more, overload)
- Repetition + patience: technical change requires 5000-10000 conscious strokes
Integration (4 wk):
- 40 % drills + 60 % conscious swim applying
- Normal volume with technique focus throughout entire ride
- Filming wk 8 + wk 12 to verify progress
- Some threshold intensity sessions with technique
Consolidation (1 wk):
- 20 % drills + 80 % normal swim
- Automatic focus (technique without thinking)
- 100m + 1500m pace test compared with wk 0
4. Most important drills (catalog):
Body position (high hip, alignment):
- Side kick: swim sideways with one arm extended forward, looking up, vertical kick. Practice balance + high hip.
- Streamline kick on back: face up, arms extended in streamline, continuous kick. Horizontal position.
- Vertical kick: in deep water, vertical position (head up, feet down), continuous kick. Strengthens kick + position.
Stroke (catch + traction):
- Catch-up drill: stroke with catch-up (one arm waits for other forward). Long + complete stroke.
- Single arm: stroke with one arm, other extended forward. Focus entry + traction.
- Fist drill: stroke with closed fists. Learn traction with forearms not hands.
- Pause-stroke: 1s pause after catch (hand/forearm extended). Focus correct catch position.
- Fingertip drag: fingers drag water during recovery. Focus high + relaxed recovery.
Breathing:
- Bilateral 3-3: breathing every 3 strokes (alternate sides). 4×200 m.
- Hypoxic 3-5-7: breathing every 3 → 5 → 7 strokes. Respiratory efficiency.
- Head-down breathing: breathe without raising full head, only turn. Stable body position.
5. Video analysis (every 4-6 wk):
Setup:
- Phone + GoPro in waterproof case, or underwater camera
- Film 4 angles: above (film from poolside with selfie stick), below (film from below if underwater volunteer), side (poolside), frontal (extreme poolside)
- Film 100m at normal pace + 100m focus drill
Analysis:
- Slow motion playback (free apps Hudl, Coach's Eye, Dartfish)
- Compare with reference videos (elite swimmers YouTube: Ledecky, Phelps, Sun Yang)
- Identify 1-2 elements to improve (no more)
- Next 4 wk focus those elements
6. RPE/intensity in technique plan:
- Drills: RPE 4-5 (technique > intensity — going too fast collapses technique)
- Conscious normal swim: RPE 5-6 (mid Z2, maintain technique)
- Occasional threshold: RPE 7 (sustain technique under pressure)
- No max sprints during technique plan (technique fails in sprint)
The six technique drills and what each one fixes
Every session in the plan carries 40% of its metres as technique. These are the drills that rotate and the fault each one corrects.
| Drill | What it fixes | How |
|---|---|---|
| Side kick | Body rotation | 25 m on your side, one arm ahead, face in the water |
| Catch-up | Entry and extension | One hand waits for the other out front |
| High elbow with pull buoy | The catch | Vertical forearm, fingers to the bottom |
| Closed fist | Feeling the forearm | 50 m with fists; then 50 with open hands |
| Fingertip drag | Relaxed recovery | Fingertips brush the water on recovery |
| Breathe 3-5-7 | Bilateral breathing | Switch sides every length |
Who is this plan for?
- Swimmer with 100m pace plateau (same pace 3-6 months without progress). 12-week plan to break technical barrier.
- Triathlete losing time in swimming segment due to deficient technique. 12-week plan complement to general triathlon plan.
- Competition swimmer returning after break noting corrupted technique. 12-week plan technique reset + base.
- Adult swimmer who learned as adult (not childhood) with self-taught technique. 12-week plan focus fundamentals.
- Athlete migrating from another sport to serious swimming (runner, cyclist) with cardio base but poor swim technique.
Aerobic base <1500m without stopping? Beginner swimming plan first. Excellent technique already and have competition goals? Competition plan with DUP intervals.
Metres per week across the 8 weeks
From 4.5 to 7.5 km a week. The thin bar is the longest continuous swim of the week, which reaches 1 km.
- Base
- Build
- Specific
- Longest continuous swim
Your first weeks, in detail
Week 5
Drill focus — correct main error identified in wk 2 filming (e.g., low hip)| Day | Session type | Detail | Duration |
|---|---|---|---|
| Monday - Body position drills + slow stroke | Position + stroke technique | - **Warm-up 400 m** (200 easy + 200 alternate: 50 kick + 50 pull) - **Body position drill set**: - 4×100 m side kick (50 right + 50 left) with palms below body - 4×100 m streamline kick on back - 4×100 m vertical kick 30s + 30s rest - **Slow stroke**: - 4×100 m catch-up drill (slow stroke) - 4×100 m single arm (50 right + 50 left) - **Cool-down 200 m easy applying** - Total: ~2400 m | 65 min |
| Tuesday - Breathing drills + bilateral | Breathing + symmetry | - Warm-up 400 m - **Bilateral set**: - 4×200 m bilateral 3 strokes (alternate breathing every 3) - 4×100 m hypoxic 3-5 (3 strokes/breath 1, 5 strokes/breath 2, alternate) - **Head-down breathing**: - 4×100 m focus breathing WITHOUT raising head - **Cool-down 200 m** - Total: ~2400 m | 60 min |
| Wednesday - Rest or technical free swim | Recovery | Option A: 30 min Z2 free swim applying corrected technique (no explicit drills). Option B: full rest. | 0-30 min |
| Thursday - Kick drills + normal swim analysis | Kick + integration | - Warm-up 400 m - **Kick drill set**: - 4×100 m kick with board (hands on board, continuous kick) - 4×100 m vertical kick with hands up (medium intensity) - 4×50 m side kick with one arm - **Normal swim analysis**: - 4×100 m at medium pace with technique awareness (high hip, long stroke) - 200 m free easy - **Cool-down 200 m** - Total: ~2200 m | 65 min |
| Friday - Rest | Recovery | Full rest. Hydration + 8h sleep. | 0 min |
| Saturday - Long swim applying technique | Sustained Z2 with awareness | - **2000-2500 m continuous Z2** (conversational pace) - **Technique focus ENTIRE time**: high hip, long stroke, bilateral breathing every 3 - Sighting every 8 strokes if you want to prepare OWS - **Pace doesn't matter** — technique matters - Technique collapses by fatigue? 30s rest + resume with focus | 55 min |
| Sunday - Rest | Maximum recovery | Full rest. Review previous session videos if you applied filming. | 0 min |
These examples are real extracts from the EntrenAI planning engine. Your personal plan adjusts to your level, equipment and availability.
Equipment needed
EntrenAI automatically substitutes any exercise if you don’t have the gear.
- Training swimsuit
- Standard clear goggles
- **Short fins** (Speedo Biofuse, FINIS Floating Fins) — for kick drills
- **Pull-buoy** (foam between legs) — for isolated stroke drills
- **Kickboard** — for kick drills
- **Hand paddles** (Strokemaker size 1) optional — for traction drills
- Center-mount snorkel (FINIS Swimmer's Snorkel) optional — for drills without breathing breaks
- **Phone with waterproof case + selfie stick** OR volunteer for filming
- Video analysis app (Hudl, Coach's Eye, Dartfish free)
- Microfiber towel
- 25m+ pool access with lane
What most people get wrong (and how to avoid it)
- 1
Wanting to fix 5 errors at once
Human brain can be aware of 1-2 technical elements during a session, not 5. If you try to improve zigzag + hip + breathing + stroke + kick simultaneously, you improve none. **MAX 1-2 errors focus** per 4-week block.
- 2
Increasing volume during technique plan
Technique plan volume 9 km/wk (not 15 km/wk). More volume with corrupted technique = consolidate corrupted technique + plateau. Focus quality > quantity. After technique plan, return to more volume with good technique = real progress.
- 3
Skipping boring drills
Drills ARE boring. Your 'normal' session has 800 m drills + 1500 m free swim? Do NOT skip the 800 m. Drills are the technical investment that makes everything else effective.
- 4
Doing drills too fast
Drills are done SLOW (RPE 4-5). Fast = technique collapses and drill loses meaning. Side kick, catch-up, single arm = reduced speed + maximum mechanics focus. Speed develops AFTER technique.
- 5
Not filming anything
Without filming, improving technique 'by feel' = subjective + imprecise. Filming every 4-6 wk objectifies progress. Phone setup + poolside volunteer is 15 min investment that transforms plan quality.
- 6
Comparing with world elite without context
Watching Phelps video and trying to copy = frustration (anatomy + 6h/day training since age 8). Compare with intermediate swimmers + review YOUR errors not copy ELITE. Your goal: improve YOUR technique, not be Phelps.
- 7
Cross-cardio during technique plan
Bike, running >2/wk compromise swimming technical freshness. Technique plan requires water a lot — maximum 1 short Z2 cross-cardio/wk. Swimming focus during 12 wk.
- 8
Not resting between sessions
Body + brain need recovery between technical sessions. Doing 7 sessions/wk adds 'corrupted muscle memory' due to fatigue. **4 sessions/wk MAXIMUM** during technique plan (no more, paradoxically).
Other Swimming plan variants
Back to the general Swimming plan
- AI-built beginner swimming planA beginner swimming plan that builds technique and aerobic capacity from scratch: 8-12 weeks, 3 sessions a week and 1,000 m continuous at the end.
- AI-built open water swimming planAn open water swimming plan for a 1.5-5 km crossing in 12 weeks: 4 pool sessions and 1 open water swim at peak, with sighting, drafting and navigation.
- AI-built 1500m swimming planA 1500m swimming plan that takes you from 1000m continuous to a sustainable 1500m in 12-14 weeks, with efficient technique and calibrated 100m splits.
Frequently asked questions
Amateur with deficient technique: 10-30s/100m typical improvement in 12 wk. Example: 1:50 → 1:30 is realistic. Advanced: 3-10s improvement (diminishing returns curve).
Yes, fundamental. Without filming, improving 'by feel' = inaccurate + slow. With filming every 4-6 wk, identify real objective errors. Phone with waterproof case €30 + poolside volunteer = investment that transforms plan.
Drills ARE the most effective technique method, validated by all elite coaches (Bob Bowman, Dave Salo, etc.). The error is NOT DOING THEM — most amateurs never do drills systematically. Drills are MANDATORY if you want to break technical plateau.
5000-10000 conscious strokes to consolidate technical change. In 12-week plan ~50000 strokes, enough if focused. Without conscious focus, 100000 strokes change nothing (only reinforce corrupted technique).
Some community pools during peak hour restrict drills (no stalling in lane). Solutions: (1) Less crowded hour (morning or evening-night), (2) Specific lane for 'free' swimming (with drills included), (3) Communicate with lifeguard (drills aren't dangerous).
Poolside human coach is ideal (immediate corrections + direct observation). AI plan + filming + analysis is viable alternative and much cheaper (€8/mo vs coach €40-80/session). Ideal mix: AI plan + 1-2 coach sessions per block to verify.
Volume 9 km/wk demands caloric maintenance. Protein 1.5-1.8 g/kg. Carb 3-4 g/kg. Magnesium 200-400 mg helps with cramps during drills. Nothing else needed.
After corrected technique, return to volume + intensity: 1500m swimming plan (normal volume, intervals), OWS plan (apply technique in open waters), triathlon plan (integrate with bike + run). Corrected technique + more volume = rapid progression.
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