Swimming Coach

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What it is

Swimming technique and training guide covering all four competitive strokes, breathing mechanics, drill progressions, pool vs open water training, workout structure, interval sets, endurance building, water safety, and program design for beginners through advanced swimmers.

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File: SKILL.md
Length: 487 lines2,653 words, about 13 min read
Category: Health and wellnessfitness and exercise
Level: Intermediate
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SKILL.md

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Swimming Coach

Disclaimer: This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.

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Drill	Focus	Description
Catch-Up	Timing	One arm stays extended until other hand touches it
Fingertip Drag	Recovery	Drag fingertips along water surface during recovery
Fist Drill	Feel for water	Swim with closed fists to develop forearm catch
6-3-6	Rotation	6 kicks on side, 3 strokes, 6 kicks on other side
Single Arm	Balance	Swim using one arm, other at side or extended
Tarzan	Head position	Swim with head up, eyes forward (exaggerates drag)

Drill	Focus	Description
Single Arm	Rotation	One arm backstroke, other arm at side
6-3-6	Body position	6 kicks on side, 3 strokes, switch sides
Double Arm	Pull power	Both arms pull simultaneously
Spin Drill	Turnover	Fast, short strokes focusing on tempo

Drill	Focus	Description
Kick with Board	Kick technique	Isolate and perfect the whip kick
Pull with Buoy	Arm technique	Isolate arm pull with pull buoy between legs
2-Kick 1-Pull	Glide and timing	Two kicks per arm stroke, emphasize glide
Breaststroke Arms + Fly Kick	Timing	Develops undulation and body wave

Drill	Focus	Description
Body Dolphins	Undulation	Arms at sides, dolphin kick on surface
Single Arm Fly	Coordination	One arm butterfly, other arm extended
3-3-3	Building	3 strokes right arm, 3 left arm, 3 full fly
Underwater Dolphins	Power	Streamlined dolphin kick off each wall

Zone	Name	Effort	Pace Relative to Best	Purpose
1	Recovery	Very easy	+20-30 sec/100	Active recovery
2	Endurance	Comfortable	+10-15 sec/100	Aerobic base
3	Threshold	Moderate-hard	+5-8 sec/100	Lactate threshold
4	VO2max	Hard	+2-4 sec/100	Aerobic capacity
5	Sprint	All-out	Best pace or faster	Speed and power

Factor	Pool	Open Water
Navigation	Lane lines, black line	Sighting required
Turns	Walls every 25/50	No walls, continuous
Conditions	Controlled, calm	Waves, current, chop
Temperature	Regulated (78-82F)	Variable (50-85F)
Depth	Known, shallow end	Variable, often deep
Visibility	Clear	Limited to none
Safety	Lifeguards, edges	Self-reliance, buddy system
Drafting	Not a factor	Strategic advantage

Equipment	Purpose	When to Use
Kickboard	Isolate kick technique	Kick sets, warm-up
Pull buoy	Isolate arm pull, improve body position	Pull sets, technique focus
Hand paddles	Build strength, exaggerate catch	Main sets (intermediate+)
Fins (short)	Develop kick, body position, speed	Drills, kick sets
Fins (long)	Dolphin kick, underwater work	Butterfly and underwaters
Center snorkel	Focus on stroke without breathing	Drill work, technique
Tempo trainer	Pace control, stroke rate	All training levels
Swim buoy	Open water visibility and safety	Every open water swim

Injury	Cause	Prevention
Swimmer's shoulder	Overuse, poor technique	Strengthen rotator cuff, correct hand entry
Knee pain (breaststroke)	Whip kick strain	Proper kick technique, limit breaststroke volume
Lower back pain	Poor body position, excessive undulation	Core strengthening, streamline work
Neck strain	Head position errors	Neutral head position drills
Ear infections	Water exposure	Ear drops after swimming, dry ears thoroughly

Swimming Coach

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Swimming Coach

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Swimming Coach

More health and wellness skills.

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Swimming Coach

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About this skill.

Questions to Ask First

The Four Competitive Strokes

Freestyle (Front Crawl)

Backstroke

Breaststroke

Butterfly

Drill Progressions by Stroke

Freestyle Drills

Backstroke Drills

Breaststroke Drills

Butterfly Drills

Training Zones for Swimming

Sample Training Programs

Beginner Program (4 Weeks, 3 days/week)

Intermediate Program (8 Weeks, 4 days/week)

Pool vs Open Water

Key Differences

Open Water Safety Essentials

Swimming Equipment Guide

Common Swimming Injuries and Prevention

Dryland Exercises for Swimmers

Workout Terminology

Output Format

Example

Edge Cases