Technical Set for Swimming Training: Designing Technique-Oriented Workouts

Introduction

In swimming training, there is a training method often overlooked: the Technical Set. Many amateur swimmers simply swim a few kilometers or perform interval sets every time they enter the water, rarely systematically practicing to improve their technique. As a result, even with increased training volume, speed remains stuck at a plateau because the fundamental movement patterns have not improved.

The “water feel” and technical efficiency in swimming are essentially neuromuscular coordination patterns. Research indicates that to change movement patterns, highly focused repetitive practice must be conducted under low fatigue conditions (the principle of Deliberate Practice). The design of technical sets is based on this principle: focusing on low intensity and high concentration to correct specific technical flaws.

Core Elements of a Swimming Technical Set

A good technical set includes the following elements:

• Clear Technical Goals: Each technical set focuses on only 1–2 technical points.
• Low-Intensity Execution: Avoids compensation due to fatigue.
• Sensory Feedback: Uses auxiliary tools (such as paddles or hand paddles) to enhance movement perception.
• Shorter Distances: Most technical drills are done in 25–50 meter segments to ensure movement quality is maintained in every lap.

Common Technical Set Drills

Freestyle Technical Drills

Backstroke Technical Drills

• Flag Counting: Count the number of pulls from the wall to the flag (5 meters from the wall) to stabilize the timing of the roll turn.
• Single-Arm Backstroke: Feel the axis rotation and breathing timing.

Breaststroke Technical Drills

• Kickboard Breaststroke Legs: Practice only the legs, feeling the pinching motion of the breaststroke kick rather than a kicking motion.
• 2 Pulls 1 Kick: Two pulls paired with one kick to break the habit of over-relying on the legs.

Designing a Technical Set Schedule

Recommended Proportion of Weekly Technical Sets

Technical sets should account for 20–30% of weekly training time. For a swimmer training 4 times a week:

• 2 sessions of fitness training (aerobic or intervals)
• 1 session focused on technical sets
• 1 mixed session (aerobic + technical supplementation)

Typical Technical Set Schedule

Using a technical set designed to correct “entry crossing the centerline” as an example:

• Warm-up: 400 meters easy swim
• Main Technical Set:
  • 8×25 meters single-arm swim (4 laps with left hand, 4 with right hand), focusing on ensuring the entry point does not cross the centerline
  • 4×50 meters catch-up drill, paying attention to hand entry position with each pull
  • 4×50 meters normal swim, attempting to retain the corrected feeling
• Auxiliary Drill: 4×25 meters fist drill to improve forearm water feel
• Cool-down: 200 meters easy swim
• Total Volume: 1600–1800 meters

Note: The total volume of a technical set is usually less than that of a fitness session, but rest intervals between laps are longer (at least 30–45 seconds) to give the body enough time to reset neuromuscular patterns.

Common Mistakes in Technical Sets

• Doing Technical Sets Too Fast: Once movements speed up, habitual error patterns return, rendering technical practice ineffective.
• Correcting Too Many Technical Points at Once: Attention is scattered, limiting improvement in each technical point.
• High-Intensity Training Immediately After Technical Sets: Technique breaks down after muscle fatigue; it is recommended to conduct technical sets independently.
• Lack of Coach Feedback: There is often a gap between how a swimmer feels their movement and the actual movement; occasionally recording video or having a coach observe is very important.

Practical Advice

• Many sports centers in Taiwan offer “Advanced Technique Classes” for swimming. Even accomplished swimmers can gain valuable external feedback by occasionally attending a few technique classes.
• Using a waterproof phone pouch or underwater camera to record your technical set and comparing it with standard movements is the most efficient way for self-diagnosis.
• Changing technique takes time; typically, 6–8 weeks of continuous practice are needed to stabilize new movement patterns. Do not expect significant changes from a single technical set.

Conclusion

Technical sets are “investment-type training” in swimming—short-term, they may not make you gasp for breath like interval training, but in the long term, good technique is the foundation for breaking through pace. Incorporating technical sets into your weekly training plan and regularly conducting deliberate practice on your technical weaknesses will gradually improve your stroke efficiency. Over time, this accumulates into significant performance progress.

Related Reading

• Swimming Technical Set: Schedule Design for One Technique-Focused Session Per Week
• Optimal Proportion and Design Methods for Swimming Technical Sets (Drill Sets) in Training Plans
• Swimming Transition Sets: Transition Design from Technique Strengthening to Race-Pace Training
• Swimming Technical Training Schedule Design: Periodization of Technique Weeks vs. Distance Weeks