Warm-up (10 minutes):

• 5 minutes: Easy swimming, focusing on a smooth, relaxed stroke. This could be freestyle, backstroke, or breaststroke – whatever feels most comfortable for a gentle warm-up. Maintain a low heart rate.
• 5 minutes: Dynamic stretching in the water. This includes arm circles (forward and backward), leg swings (forward and backward), torso twists, and shoulder rotations. Keep movements fluid and controlled.

Main Set (40 minutes):

This section focuses on drills to improve technique. The sets are designed to be challenging but manageable, prioritizing quality over quantity. Rest as needed between sets, aiming for a ratio of work to rest that allows you to maintain good form throughout.

• Freestyle Technique Drills (15 minutes):

  • 6 x 50m with 1:00 rest: Focus on high elbow catch, a long pull, and a quick, efficient recovery. Consider using a pull buoy to isolate your upper body and concentrate on arm technique.
  • 6 x 25m with :45 rest: One-arm freestyle. Alternate arms each repetition, focusing on the same elements as above. Pay close attention to body rotation and maintaining a streamlined body position.
  • 4 x 25m with :45 rest: Fingertip drag freestyle. Drag your fingertips along the surface of the water during the pull phase, emphasizing a long, powerful stroke.

• Kick Set (10 minutes):

  • 8 x 50m with 1:00 rest: Kick with a kickboard, focusing on a strong, consistent kick with a high knee lift and pointed toes. Maintain a streamlined body position.
  • 4 x 25m with :45 rest: Kick on your back, focusing on the same elements as above.

• Drill Set (15 minutes):

  • 6 x 25m with :45 rest: 6-kick freestyle. Take six kicks per arm cycle, focusing on a powerful kick that propels you forward.
  • 6 x 25m with :45 rest: Fist freestyle. Swim freestyle with your hands in a fist, focusing on the power generated from your body rotation and pull.
  • 4 x 25m with :45 rest: Sculling drills. Practice sculling with your hands to improve your feel for the water and develop a stronger pull.

Cool-down (10 minutes):

• 5 minutes: Easy swimming, focusing on a relaxed pace and smooth strokes.
• 5 minutes: Gentle stretching in the water or on the pool deck. Focus on major muscle groups used during swimming, such as shoulders, back, and legs.

Important Considerations:

• This is a sample workout. Adjust the distances, sets, and rest intervals based on your individual fitness level and experience.
• Prioritize proper technique over speed. Focus on maintaining good form throughout the workout.
• Listen to your body and take breaks when needed. Don't push yourself too hard, especially when focusing on technique.
• Consider working with a swim coach for personalized feedback and guidance.

This detailed workout plan provides a comprehensive 60-minute technique-focused session. Remember to adjust it based on your individual needs and always prioritize proper form and safety.