Optimal Proportion and Design Methods for Drill Sets in a Training Schedule

Introduction

Ask many swimmers: “How much of your training plan is technique work?” The answers often fall into two extremes—either “almost all of it, I’m still learning,” or “none, I just want to swim fast.” Neither mindset is correct.

Drill Sets are an indispensable part of swim training, but their proportion in the training plan, how they are designed, and how they pair with conditioning work require more careful consideration. This article will help you find the optimal role for drill sets based on training logic.

The Core Purpose of Drill Sets

The goal of swim technique training is not simply “to get the stroke right,” but rather:

1. Build Motor Memory: Ensure correct technique is executed automatically even under fatigue
2. Improve Feel for Water: Enhance the hand and forearm’s perception and control of the water
3. Correct Compensation Patterns: Break down and rebuild faulty movement pathways caused by old habits or fatigue
4. Reduce Energy Expenditure: More efficient technique means less effort at the same speed

Recommended Ratio for Drill Sets

Industry guidelines generally suggest the following proportion of drill sets relative to total training volume:

Training Stage	Recommended Drill Set Ratio	Notes
Beginner (< 1 year)	40–50%	Skill acquisition takes priority; conditioning is supplementary
Novice to Intermediate (1–3 years)	25–35%	Technique consolidation; conditioning gradually increases
Intermediate to Advanced (3–6 years)	15–25%	Maintain good technique; main focus is intensity training
Competitive Athlete (6+ years)	10–15%	Primarily used for warm-up and technique activation before high-intensity work

These ratios are not rigid rules, but they provide a reasonable framework. If your technique shows noticeable regression during a certain period (e.g., declining stroke rate after prolonged training, worsening crossover on entry), you can temporarily raise the drill set ratio to 30–40% for a “technique reset week.”

Common Technique Drills

Below are common swim technique drills, categorized by purpose:

Arm Stroke Drills

• Catch-Up Drill: Wait until the lead hand reaches full extension before the trailing hand begins its pull, reinforcing “extension before the catch”
• Fingertip Drag: Drag fingertips along the water surface during recovery, training a high-elbow recovery path
• Fist Drill: Swim with clenched fists, removing reliance on palm feel, strengthening forearm water sensitivity
• Single Arm Drill: Keep one arm still while stroking with the other, precisely feeling the work of each pull

Body Rotation Drills

• Side Kick: Kick while lying on your side, training body rotation angle and core stability
• Rotation Drill: Deliberately exaggerate rotation before each stroke, building awareness of hip-driven rotation
• Catch-up with rotation: Catch-up drill combined with emphasized rotation, reinforcing both skills together

Kick Drills

• Flutter Kick (with kickboard): Use a kickboard to stabilize the upper body, focusing on kick rhythm and amplitude
• Vertical Kick: Kick vertically in deep water, training kick power and core engagement
• 2-Beat Kick: Low-frequency kick synchronized with stroke rate, suitable for energy conservation in long-distance swimming

Placement of Drill Sets in the Training Plan

Where drill sets are placed also affects training outcomes:

Position 1: Pre-set after warm-up

This is the most common placement. The body is warmed up but not yet fatigued, allowing for the highest quality of movement and maximum training benefit.

Warm-up: 400m easy swim
Drill Set: 4 × 100m (switch to a different drill each repeat), 20s rest
Main Set: (endurance or speed training)
Cool-down: 200m

Position 2: Speed prep before the main set

Before a high-intensity main set, use 2–4 short technique repeats to “wake up” specific movement patterns—for example, do 4 × 25m Fingertip Drag and then immediately transition into the sprint set.

Position 3: Technique reflection during cool-down

Finish the session with technique-focused cool-down work, leaving the final impression of the workout as “the feeling of correct technique”:

Cool-down: 4 × 50m (odd repeats drill, even repeats normal swimming), 15s rest + 200m easy swim

Common Mistakes in Drill Sets

Mistake 1: Doing drills too slowly, losing swimming rhythm

Technique work does not equal “slow-motion swimming.” Excessively slow movements fail to reflect the mechanical demands of racing. Technique drills should be performed at a pace that is “mindful but maintains rhythm.”

Mistake 2: Not connecting drills back to normal swimming

The purpose of technique drills is to carry the feeling into full swimming strokes. After each drill segment, immediately swim 25–50m of normal freestyle to “integrate” what you just felt.

Mistake 3: Practicing the same drill for too long

Sticking to only one drill for extended periods invites fatigue-induced errors, and as attention wanes, the technical benefit quickly diminishes. Each drill should be done for 2–4 repeats of 50–100m, then switch to another focus.

Mistake 4: Reducing drill set intensity to zero

Not all technique work needs to be done at Z1 intensity. Some drills (such as Fist Drill or Single Arm Drill) can be performed at Z2 or even Z3 intensity, testing technique under fatigue levels closer to race conditions.

Practical Recommendations

1. Establish a “weekly technique theme” habit: Choose one improvement focus each week (e.g., this week focus on rotation), and design all drill sets around that theme.
2. Use underwater video as a baseline: Confirm technical changes with underwater filming each month, rather than relying only on feel.
3. Perform drill sets when well-rested: Doing technique work under excessive fatigue reinforces compensation patterns rather than correct movement.
4. Beginners can dedicate up to 50% to drill sets, but make sure the movement feels correct before increasing volume—“quickly swimming with poor technique” is the biggest obstacle to progress.
5. Check in regularly with a coach: Technical change requires an external perspective. Review your technique status with a swim coach every 2–3 months.

Conclusion

Drill sets are not decoration in a training plan, nor are they a time-wasting warm-up. They are the foundation that allows every kilometer of swim training to deliver maximum benefit. Find the drill set ratio that suits your current training stage, enter the water each time with clear technical intent, and your rate of improvement will far outpace those swimmers who only know how to “swim more.”

Related Reading

• Technical Sets in Swim Training: Designing Technique-Focused Workouts
• Swim Technique Sessions: Designing a Weekly Plan with One Dedicated Technique Workout
• Designing the Main Set for Pool Training: Optimal Combinations of Distance, Intensity, and Reps
• Lane Grouping Strategies for Pool Training: Differences in Workout Design for Fast, Medium, and Slow Lanes